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Wednesday 22nd August 2018 Strength – 10 Min EMOM 3x Snatch Conditioning – 12 Min AMRAP: 20 Double Unders 10m Bear crawl (forward) 10m Bear crawl (reverse)

Tuesday 21st August 2018 Strength – Hang Power Snatch + OHS 5×2+1 Conditioning – 4 Rounds for time: Row Burpee Dumbbell Snatch Rest Note: 1 Min Max effort at each station

Monday 20th August 2018 Strength – Push Jerk 15 mins to establish a 1RM Conditioning – 3 Rounds for time: 30 Goblet Squats 30 Ring Rows/Barbell Rows 500m Run

Wednesday 15th August 2018 Strength – Hang Squat Clean 2-2-2-2-2 Conditioning – 12 Min AMRAP: 200m Run 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps 24/20

Tuesday 14th August 2018 Conditioning – 15 Min AMRAP: 50 Calerie Row 50 Thrusters 60/40 50 Dumbbell Snatch 22.5/15 50 Pull Ups 50 Wall Balls Mobility – Squat Focus

Monday 13th August 2018 Strength – Snatch 1-1-1-1-1-1-1 Conditioning – 10-1 reps for time: Box Jumps Toes to Bar 500m Run – Buy Out