Thursday 25/7/19…”High Capacity”

Strength

Power Clean 4 x 3 @ 80%

Conditioning

“High Capacity”

15 Squat Cleans @ 70/50kg

15 Dumbell Push Press L-Arm 20/15kg

15 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

12 Squat Cleans @ 70/50kg

12 Dumbell Push Press L-Arm 20/15kg

12 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

9 Squat Cleans @ 70/50kg

9 Dumbell Push Press L-Arm 20/15kg

9 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

Thursday 14/3/19….Damage control

 

“Damage Control”

Complete as many rounds as possible in 20 mins of:

6 Row Calories
2 Devils Press, 15/10 kg
1 Muscle-up
9 Row Calories
4 Devils Press, 15/10 kg
2 Muscle-ups
12 Row Calories
6 Devils Press, 15/10 kg
3 Muscle-ups
15 Row Calories
8 Devils Press, 15/10 kg
4 Muscle-ups
18 Row Calories
10 Devils Press, 15/10 kg
5 Muscle-ups
etc etc etc

Continue until the time elapses.