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Tuesday 7th August 2018 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 9 Min AMRAP 30 Double Unders 10 Box Jumps 5 Burpee Double Push ups

Monday 6th August 2018 Strength – 5 x 3 count pull ups Conditioning – For Time: 500m Run 400m Run 200m Run 100m Sprint 100m Sprint Between rounds complete: 12 Dumbbell Snatch (6L/6R) 9 Wall Balls 6 Burpees

Friday 3rd August 2018   Strength – 5 x Clean Complex Hang Clean – Full Clean – Front Squat – Push Jerk   Conditioning – reps for time: 21-15-9 Deadlifts 110/80 Burpee over bar

Wednesday 1st August 2018   Strength – 5 Alternating Sets 3 Floor Press ME Ring Rows   Conditioning – 3 Rounds for time 15 Box Jumps 15 Kettlebell Swings 50 Double Unders 5 Cleans 100/65

Monday 30th July 2018   Strength – Snatch 1-1-1   Conditioning – 6 Rounds for time (In Pairs) 12 Pull ups 16 DB Snatch (8L/8R) 200m Run

Friday 27th July 2018   Strength – 7 Min EMOM 2 T&G Power Clean & Direct Jerk   Conditioning – For time: 50 Pistols (alternating) 50 One Handed KBS (alternating) 24/16 50 12″ Target Burpees

Thursday 26th July 2018   Strength   1a) 4X8 Strict Dips 1b) 4X3 Snatch Grip BTN Push Press   Conditioning – 16 Min AMRAP 400m Run 8 Pull ups 12 Power Cleans 45/30