Wednesday 7th February 2018   Strength – Hang Squat Clean 2-2-2-2-2   Conditioning – 12 Min AMRAP 500m Row 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps 24/20

Tuesday 6th February 2018   Conditioning – For Reps/Weight   00:00 – 15:00 mins 50 Calerie Row 50 Thrusters 60/40 50 Dumbbell Snatch 22.5/15 50 Pull Ups 50 Wall Balls   15:00 – 20:00 mins 1RM Clean

Monday 5th February 2017   Strength – Snatch 1-1-1-1-1-1-1   Conditioning – 10-1 reps for time: Box Jumps Toes to Bar   500m Run – Buy Out

Friday 2nd February 2018   Strength – Clean & Jerk 2+1 x 5   Conditioning – 7 Min AMRAP Ladder 2 Front Squats 4 Burpees 2 Bar Muscle Ups   Note: Increase reps by 2 each round

Wednesday 31st January 2018   Strength – Bring Sally Up   Conditioning – 5 Rounds for time: Battle Ropes Clean and Jerk Shuttle Runs Note: 30 Sec mas effort, 30 sec rest.