Wednesday 7th November 2018 Strength – 5 x 3 Position Clean Conditioning – In Pairs, 12 Min AMRAP: 12 Lunges 6 Box Jumps 6 Burpees Note: P1 does a full round then tags P2 who does a full round. Continue in this manner for 12 minutes.

Tuesday 6th November 2018 Skill – Split Jerk Strength – Split Jerk Conditioning – 9 Min AMRAP 50 Double Unders 15 Kettlebell Swings 10 Toes to Bar

Saturday 3rd November 2018 Strength – Weighted Pillar Holds 5 x 1 min with a 1 min rest between sets Conditioning – 18 Min AMRAP In threes: P1: Burpee Box Jumps P2: Tyre drag 100 m (to the cone and back) P3: Rest

Friday 2nd November 2018 Strength – Hang Squat Snatch 2-2-2-2-2 Conditioning – 8 Min AMRAP 9 Deadlift (62.5/45) 6 Power Clean 3 Shoulder to Overhead 20 Double Unders

Thursday 1st November 2018 Strength/Skill – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max Effort Ring Rows Conditioning – 16 Min AMRAP 400m Run 10 Push ups 10 Sit ups 10 Pull ups Note: in pairs, split the work however you want. While one partner is working, the other holds front rack …

Wednesday 31st October 2018 Strength – 200m Weighted Walking Lunges Conditioning – For Time: 50-40-30-20-10 DUs 25-20-15-10-5 KBS 24/16 3 burpee EMOM, 15 Min time cap

Monday 29th October 2018 Strength – Hang Squat Clean 4-4-4-4-4 Conditioning – 7 Min AMRAP (in pairs) 7 Push Press 42.5/30 5 Deadlift 140/110 100m Run Then; For time: 30 Synchro Burpee over Bar