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Thursday 31st May 2018

Warm up to a heavy triple TnG Snatch For Time: 2 rounds: 10 Snatch 60kg/40kg 12 Bar facing burpees 2 rounds: 10 Snatch 50kg/35kg 12 Bar Facing Burpees

Tuesday 29th May 2018

Weighted Pull Ups 3-3-3 AMRAP in 10 min: 5 Muscle Ups 10 Wall Ball Shots 20lb/14lb 15 Push Ups 20 Double Unders

Monday 28th May 2018

For Time: 40 Cal Row 40 Handstand push ups 40 Toes to Bar 40 DB Hang Clean and Jerk (alt every 5 reps) 22.5kg/15kg 40 foot DB overhead lunge right arm 22.5kg/15kg 40 foot overhead lunge left arm 22.5kg/15kg

Friday 25th May 2018

AMRAP in 8 Min: 12 Deadlift 70kg/47.5kg 9 Hang Power Clean 70kg/47.5kg 6 Push Jerk 70kg/47.5kg

Wednesday 23rd May 2018

BRING LONG SOCKS 3 x: 5 min AMRAP: Row 20/15 Cal 20 Alternating DB snatch 22.5kg/15kg 20 Ball Slam 15kg/12kg 20 Double Unders (unbroken) AMRAP Rope climbs Rest approx. 3 min between efforts

Tuesday 22nd May 2018

Snatch 2-2-2-2-2 Finisher: Tabata sit ups (experienced athletes - GHD sit ups) Tabata push ups (experienced athletes - strict HSPU)

Thursday 17th May 2018

Front Squat 2-2-2 Bergeron Beep Test EMOM 7 Thrusters 35/25kg 7 Pull ups 7 burpees Mandatory working period of 7 min. When you can no longer complete the 21 reps within the minute drop 1 rep off each movement, if you can no longer hold that rep scheme drop it by 1 again until the end of 7 min. If you complete all 21 reps and make more than 7 min, continue until you can no longer complete the 21 reps in the minute then stop.

Tuesday 15th May 2018

AMRAP in 10 min: 10 Deadlift 100/70kg 15 Toes to Bar 20 Box Jumps 24”20” Finisher: Tabata Hollow Rocks Push Ups

Monday 14th May 2018

EMOM for 10 min: 1 x Clean and Jerk "Grace" For Time: 30 Clean and Jerks 60kg/42.5kg

Saturday 11th May 2018

Team workout AMRAP 20 min: Farmer’s Carry 100m KB 24kg/16kg Double unders Ball slams15kg/12kg Front Squat 40/30kg Rest

Friday 11th May 2018

"DELOAD WEEK" Weighted pull ups 2-2-2 3 RFT: 15 Wallball shots 20lb/14lb 10 Pull ups 5 Hang Power Snatch 35kg/25kg Handstand and HS Walk practice Overhead Mobility

Thursday 10th May 2018

"DELOAD WEEK" Bench Press Build to a 1 RM Finisher: Team Assault challenge - AFAP calories for time.

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