Wednesday 7th February 2018   Strength – Hang Squat Clean 2-2-2-2-2   Conditioning – 12 Min AMRAP 500m Row 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps 24/20

Tuesday 6th February 2018   Conditioning – For Reps/Weight   00:00 – 15:00 mins 50 Calerie Row 50 Thrusters 60/40 50 Dumbbell Snatch 22.5/15 50 Pull Ups 50 Wall Balls   15:00 – 20:00 mins 1RM Clean

Monday 5th February 2017   Strength – Snatch 1-1-1-1-1-1-1   Conditioning – 10-1 reps for time: Box Jumps Toes to Bar   500m Run – Buy Out

Friday 2nd February 2018   Strength – Clean & Jerk 2+1 x 5   Conditioning – 7 Min AMRAP Ladder 2 Front Squats 4 Burpees 2 Bar Muscle Ups   Note: Increase reps by 2 each round

Wednesday 31st January 2018   Strength – Bring Sally Up   Conditioning – 5 Rounds for time: Battle Ropes Clean and Jerk Shuttle Runs Note: 30 Sec mas effort, 30 sec rest.

Tuesday 30th January 2018   Skill – Rowing/Double Unders   Conditioning – JDHB 18.1 In Pairs for time: 3000m Row 300 Double Unders   Note: Split the row: 1k, 1k, 500m, 500m Split the DU: 100,100, 25, 25, 25, 25

Monday 29th January 2018 Strength – Overhead Squat 2-2-2-2-2 Note: For those still working on OHS mobility, either reduce load to enable beautiful movement or scale the movement to a squat variation that you can perform. For those that are working on their 3rd pull (squat Snatch) there is a 3 second pause at the …

Friday 26th January 2018   Conditioning – 6 Rounds for time: 5 Clean & Jerks 50/35 30 Double Unders 10 Wall Balls   Buy Out – 500m Run