Saturday – 5th Aug Individual Allstar


Part A.

0-5 Build to a Solid (80%) Power Clean & Front Squat 3

5-8 Power Clean x 1
Front Squat x 3

New Set Every Min x 3 Increase weights each set.

@ the 8 min mark Max Hang Squat Cleans in 2 Mins 62.5/40

Part B.
250m Row
15 Burpee Over Rower
25 Power Snatches 35/25kg
10 Burpee Over Rower
15 Power Snatches 35/25kg
5 Burpee over Rower
5 Power Snatches 35/25kg

Part C. 10 Min AMRAP
Shoulder to Overhead 50/35kg
2-4-6-8-10 etc etc
100m Run Between sets
At the 7 Min Mark
Complete as many Pull-ups in the remaining time.

A Start in reverse – 1st Aug 2017

Conditioning
EMOM x 15 Alternating Each Minute
1. 200m Row
2. 10 Handstand Pushups ——— or ——— 15 Pushups
3. 40 Double Unders ——— or 40 Singles + 20 Starters

Strength
In 10 Mins Find your 2 rep max Push press

Barbell Work
“Death By Push Press”
Using 70% of your 2 RM perform
1 rep 1st Min
2 rep 2nd Min
3 reps 3rd Min
etc etc until can longer proceed further.

The Last day – Monday 31st July

Strength
Back Squat 5-5-5-5-5
Heavier or equal to 3’s on the 21st July

Barbell Technique/Conditioning – EMOM
3 x Hang Power Clean x 7 Minutes

Conditioning
15 Min AMRAP
20 Alternating Pistols Squat  —— or ——-  20 Box Step Downs
10 Pullups ——— or ——– 15 Ring Rows
5 Power Cleans 75/50kg ———– or ———- 5 @ scaled weight