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Tuesday 18th July 2017   Strength – Deadlift 3-3-3-3-3   Conditioning – 6 Rounds for reps: In 1 Min: 30 Double Unders Max Effort Bear Crawl Shuttles   Rest 1 min between Rounds

Monday 17th July 2017   Strength – 10 Min EMOM 3 Snatch TnG   Conditioning – 2 Rounds for reps: 1 Min ME Wall Balls 2 Min ME KBS 3 Min ME Burpees Rest 6 mins

Friday 14th July 2017   Strength – Back Squat 2-2-2-2-2   Conditioning – 7 Min AMRAP 9 Burpee over bar 7 Cleans 62.5/45 5 Lunges (5L/5R)

Thursday 13th July 2017   Conditioning – 3 Rounds for reps  Double Unders Kettlebell Swings Burpees Box Jumps Wall Balls Rest   Note: 1 min ME at each station. Going in pairs with one athlete, one judge/counter.

Wednesday 12th July 2017   Strength – Hang Snatch + OHS 5 x 2 + 1   Conditioning – For Time: 50-40-30-20-10 Sit Ups 18-15-12- 9 -6 DB Snatch 200m Run   Note: The run follows every set of DB Snatch (but not the last round) e.g. 50 sit ups 18 DB Snatch 200m Run …

Tuesday 11th July 2017   Strength – 5 Alternating Sets: ME Push Press ME Dual Overhead Carry   Conditioning 10-9-8-7-6-5-4-3-2-1 Reps For Time: Pull Ups Air Squats KBS

Monday 10th July 2017   Strength – Front Squat 3-3-3-3-3   Conditioning – 12 Min AMRAP 5 Cleans* 70/55 10 Burpees 30 Double Unders *Touch n Go RX

Saturday 8th July 2017   For time: Buy-In: 13 snatches 80/50   Then, 10 rounds of: 10 Wall Balls 2 x 50m Sprints Buy-Out: 13 cleans

Friday 7th July 2017   Mobility – Using a foam roller/Lacrosse Ball   Conditioning – 5 Rounds for time 4 Deadlifts 140/110 40 Double Unders 6 Strict Pull ups 400m Run

Thursday 6th July 2017 Skill – Handstand Walking Conditioning – For time Run 500m 25 Pull-ups 20 KB swings 15 Overhead squats 62.5/45 30 Cleans 15 Overhead squats 20 KB swings 25 Pull-ups Run 500m