Friday 1st March 2019 Strength – Back Squat 3×3 Conditioning 12 Min AMRAP 6 Deadlifts 80/55 4 Cleans 2 Front Squats 2 x 50m Sprint

Thursday 28th February 2019 Strength – 5 Alternating Sets: ME Ring Rows 12 Single Arm Strict Press – AHAP (6L/6R) Conditioning – 6 Rounds for time: 15 Wall Balls 12 Kettlebell Swings 32/24 9 Burpees Note: In pairs, with one athlete working at a time. E.g P1 Wall Balls, P2 KBS, P1 Burpees, P2 Wall …

Wednesday 27th February 2019 Strength – Touch’n go cleans 6-6-6-6-6 Conditioning – For time: Buy in 500m Run 40 Box Jumps 30 Pull ups 20 Goblet Squats 24/16 10 Cleans* Buy out 500m Run *At your final weight from strength set

Monday 25th February 2019 Skill – Dumbbell Overhead Walking Lunges Conditioning – For Time 30-20-10 Kettlebell Swings Sit Ups 400m Run between sets

Friday 22nd February 2019 For time: Run 800m 15 Front squats (60/40) Row 500m 25 Pull ups 50 Push ups 25 KB swings (32/24) Row 500m 15 Front squats Run 800m

Thursday 21st February 2019 Strength – Deadlift 3-3-3-3 Conditions – 10 Min AMRAP Buy In – Run a circuit of the train tracks Then with remaining time: 10 DB Snatch 22.5/15 (5 each side) 5 Goblet Squats 5 Toes to Bar

Wednesday 20th February 2019 Strength – Clean and Jerk 2-2-2-2-2 @ 80% Note: These should feel heavy but no misses across all sets. Conditioning – 3 Rounds for time: 50 Double Unders 10 Snatch 50/35