Wednesday 18th July 2018   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

Tuesday 17th July 2018   Skill – Hang Power Snatch 2-2-2-2-2   Conditioning – 5 rounds for time: 16 Dumbbell Snatch 40 Double Unders

Monday 16th July 2018   Skill – Dumbbell Overhead Walking Lunges https://www.youtube.com/watch?v=J3DxelcaaMU   Conditioning 21-15-9   Kettlebell Swings Toes to Bar 400m Run

Saturday 14th July 2018   Conditioning – In pairs, alternating rounds of:   9 Min AMRAP 50m Sprint 5 Clusters 62.5/45   2 Min Rest   9 Min AMRAP 15 Wall Balls 15 KBS 32/24

Wednesday 11th July 2018   Strength – Turkish Get Ups   Conditioning – 8 Rounds for time: 7 Box Jumps 7 Overhead squats 50/35 7 Toes to Bar

Tuesday 10th July 2018   Strength – 10 Min Emom 3 Position Snatch   Conditioning – 3 Rounds for time 20 SA KBS 24/16 15 Burpees 10 Pull ups

Monday 9th July 2018   Strength – Front Squat 5×3   Conditioning – 3 Rounds for time: 20 Deadlifts 62.5/45 10 Cleans & Jerk 100 Double Unders

Saturday 7th July 2018   Conditioning – In Pairs 8 min AMRAP 500 m Row 12 Burpee Over Rower   Rest   8 Min AMRAP 9 Hang Cleans 90/65 7 Front Squats 5 Shoulder to Overhead