Saturday 2nd February 2019 Conditioning – 16 Min AMRAP (Pairs) Row 500m 10 Cleans 62.5/45 40m Walking Lunge Note: Split work evenly with one working at a time

Wednesday 30th January 2019 Strength – Shoulder to Overhead Complex 3 Push Press 2 Push Jerk 1 Split Jerk Conditioning – 9 Min AMRAP Buy In – 30 Burpee Box Jump Overs 1 Clean 1 Front Squat 1 Shoulder to Overhead 1 Front Squat

Tuesday 29th January 2019 Strength – Weighted Step Ups 15 Minutes for quality Conditioning – 5 Rounds for time: 6 Clean & Jerks 62.5/45 16 Wall Balls 9/6

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