Friday 11th October 2019 Mobility – Shoulder Prep Conditioning – 16 Min AMRAP 10 Cal Row (200m Run) 8 Bar Facing Burpees 6 Snatch 62.5/45 Mobility – Thoracic Foam Rolling/Ball Smashing

Thursday 10th October 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – 5 Rounds for time: 30 Double Unders 16 Wall Balls 16 Dumbbell Snatch 22.5/15

Tuesday 8th October 2019 Strength – 5 x Gymnastics Midline Conditioning – 6 Rounds for time: Buy In – 500m row 5 Toes to bar 5 Deadlifts 150/110

Monday 7th October 2019 Strength – Jerk Build up to a heavy single Conditioning – 9 Min AMRAP 3-6-9-12 ascending reps: Clean & Jerk 62.5/45 Box Jumps

Friday 4th October 2019 Strength – 5 x Clean and Jerk Complex Clean – Front Squat – Jerk Conditioning – In pairs for time: Buy In – 50 DU each (one working at a time) 6 Rounds for time: P1 Goblet Hold P2 5 Goblet Squats 10 DB Snatch Buy Out – 50 DU each …

Wednesday 2nd October 2019 Strength – Back Squat 3-3-3-3-3 Conditioning – 21-15-9 reps for time: Deadlifts 100/75 Sit Ups 500m Run between rounds