Wednesdays 30/9/15

Warm Up
200m Run
15m High Knees
15m Butt Kicks
15m Lunges
15m Side (Plank walk 8m ES)
200m

Strength – (Go over gripping the bar)
Hang Power Snatch 4×4 – Or Hang Power Clean

Snatch Controls 4×6 – Or Push Press

Pull Up- Find 1 rep max (Or minimum band)

Conditioning
3RFT
12 DB Step Ups (Heavy)
12 Pull Ups
12 HSPU Or M/PU Or HRPU

Thursday 24/9/15

Warm Up 3x5es
Turkish Get up
Reverse Lunges
1 Legged Broad Jumps

Strength
Strict Press 5×5
Push Jerk 3×3

Find a heavy a Heavy 4rm DB Squat Snatch

Conditioning– 3 RFT -15mins CAP
7/5/3
Thursters
Pull ups

– Once you have finished the 3 rounds. complete as many Push ups until the clock reaches 15mins

Accessory Work
5×10
Bicep Curls
Weighted Dips
Side dips 5es