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.

Mondayitis – 17/7/17

Strength/Skill
Part A

A. Squat Cleans 2’s
with
A2.False grip body rows and transitions

EMOM x 5
Part B
3 Hang Squat Cleans
3 Push Press

Conditioning
Part C.

In 5 mins of total work on a continually running clock

Person 1
2:30 Min Row for Max Meters

Person 2
AMRAP 2:30 of
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Person 3
Rest 2:30/active recovery assault bike

x 4