Heres your workouts for the week!
Sunday 17th Jan
with a running clock
0-10 min
3,6,9,12,15 ladder.
power snatch 50/30
TTB
10-18 min
8 mins to est a 3rm Deadlift.
Monday 18th
HSPU skill practice
Every 2 mins for 10 rounds
8-10 cal row
8-10 thrusters 45/25kg
Tuesday 19th
Muscle up drills/chest to bar kipping drill.
AMRAP 15
3 muscle usp/C2B + Dip
20 wall balls
50 double unders
5 muscle ups/C2b +Dip
40 wall balls
75 double unders
7 muscle ups/C2B+Dip
60 wall balls
100 double unders
Wednesday 20th
Back squat 10-10-10-10
Increase 2-5kg from last week
EMOM 14
- 7 touch n go power cleans 70/40kg
2. 5-7 Handstand push ups
Thursday 21st
For time 35 min time cap.
400m run
50 push ups
400m run
50 GHD sit ups/ab mat sit ups
400m run
50 pull ups/jumping/ring row
400m run
50 air squats
400m run
50 Kettlbell swings
400m run