Week of 4/2/2018
Monday: 3 Rounds
100 Thurusters for time EMOTM 3 Burpees.
Tuesday: 180116
18-15-12-9-6-3
Ring Push-Ups
Kettlebell Swings 24/16 kg
Wednesday:
2X8 High Clean Pull at 120%
2×8 Hang Squat Clean at 80%
1×5 Full Squat Clean to 1 RM
Thursday:
For time:
Row 1000m
10 Front Squat 185/125
20 Chest to Bar Pull ups
30 Burpees
40 Box Jumps
50 Toes to Bar
60 Hand Release Push ups
70 Double Under
Friday:
8 x 3 Bench
Row 500 for 4 rounds at negative splits with 3 minutes rest
Saturday: 2 Rounds of Circuit Saturday – 6 stations 3 minutes a station of:
Double Unders, Russian Twists, Air Squats, Turkish Get ups 16/12, PVC Lunges, Ground to over head 65/45
