Monday 28th January 2018 Skill – Double Unders/Triple Unders Conditioning – 10 Rounds 20/15 Calorie Row Note: Rest as needed between rounds. Try to maintain a consistent time each round.

Friday 25th January 2019 Mobility – Front Rack Focus Lat Foam Roll (3 mins left/3 mins right) Lat Stretch Wrists Strength – Paused Front Squat 3-3-3 @70% Hold active squat for 3 seconds at depth. Conditioning – 12 Min Movement for Quality 20m Shutle Sprints Battle Ropes Note: 30 seconds max effort, 30 seconds rest

Thursday 24th January 2019 Strength – Snatch 2-2-2 @ 75% Conditioning – 7 Rounds for time 5 Pull ups 10 Dumbbell Snatch (5L/5R) 20 Double Unders

Wednesday 23rd January 2019 Strength – 5 Alternating sets 4 Strict Pull ups (C2B as RX) 4 Behind the Neck Snatch Grip Push Press Conditioning – For time (and reps on burpees): Row 500m 30 Box Jumps 30 Knee Ups 30 Kettlebell Swings 32/24 30 Goblet Squats Rest 1 Min 1 Min Max Effort Burpees

Tuesday 22nd January 2019 Strength – Paused Back Squat 5×3 @70% Hold active squat for 3 seconds at depth. Conditioning – 7 Min AMRAP 500m Run 40 Double Unders 3 Cleans 110/65 20 Wall Balls 10 Deadlifts

Monday 21st January 2018 – Labour Day Conditioning – For time (pairs) Buy in – 500m Run (together) 21-15-9 synchronised reps Toes to Bar Thrusters 45/30 Buy Out – 500m Run (together)

Saturday 19th January 2019 Conditioning – For Time (Pairs) Buy In – 10 x 100m Sprints 20-15-10 reps Burpees Box Jumps Dumbbell Clean and Jerk 22.5/15 Wall Balls 18 Min Cut Off, split work as needed.

Friday 18th January 2019 Strength/Skill – Box Dips Conditioning – In Pairs: a) 8 Min AMRAP Row for calories b) 8 Min AMRAP Run for distance c) 8 min AMRAP 5 Deadlifts 90/60 3 Hang Cleans 1 Shoulder to Overhead

Thursday 17th January 2019 Strength – Power Clean + Push Jerk 5 x 2 + 1 Conditioning – 12 Min AMRAP (Pairs) 5 Thrusters 62.5/45 5 Burpee over bar P1 completes a round, P2 active hang from bar.