Friday 20th July 2018   Strength – Back Squat 3×3   Conditioning – 12 Min AMRAP   6 Cleans 80/55 4 Front Squat 2 Shoulder to Overhead 2 x 50m Sprint

Thursday 19th July 2018   Strength – 5 x Pull up complex   Conditioning – 5 Rounds for time: 15 Wall Balls 12 Kettlebell Swings 32/24 9 Burpees

Wednesday 18th July 2018   Strength – Touch’n go cleans 6-6-6-6-6   Conditioning – For time: Buy in 500m Run   40 Box Jumps 30 Pull ups 20 Goblet Squats 24/16 10 Cleans*   Buy out 500m Run *At your final weight from strength set

Tuesday 17th July 2018   Skill – Hang Power Snatch 2-2-2-2-2   Conditioning – 5 rounds for time: 16 Dumbbell Snatch 40 Double Unders

Monday 16th July 2018   Skill – Dumbbell Overhead Walking Lunges https://www.youtube.com/watch?v=J3DxelcaaMU   Conditioning 21-15-9   Kettlebell Swings Toes to Bar 400m Run

Saturday 14th July 2018   Conditioning – In pairs, alternating rounds of:   9 Min AMRAP 50m Sprint 5 Clusters 62.5/45   2 Min Rest   9 Min AMRAP 15 Wall Balls 15 KBS 32/24

Friday 13th July 2018   Strength – Clean & Jerk 1RM   Conditioning – 7 Min AMRAP Burpees

Thursday 12th July 2018   Strength – Ring Push ups   Conditioning – 11 min AMRAP 12 Air Squats 9 Sit ups 200m Run

Wednesday 11th July 2018   Strength – Turkish Get Ups   Conditioning – 8 Rounds for time: 7 Box Jumps 7 Overhead squats 50/35 7 Toes to Bar

Tuesday 10th July 2018   Strength – 10 Min Emom 3 Position Snatch   Conditioning – 3 Rounds for time 20 SA KBS 24/16 15 Burpees 10 Pull ups