Wednesday 30/8/17


Strength
Strict Press 5-5-5-5 @ 70-75%

Weightlifting
Hang Clean x 2
Power Clean x 2

Conditioning
AMRAP – 3 Mins
5 Power Clean & Jerk 62.5/42.5kg
5 Burpee Over Bar

rest 2 mins
x 3

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.

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