Wednesday the 5th of MarchStrength : Clean 3 X 3 High Hang Clean 3 X 2 Hang Clean 6 X 1 Full Clean Conditioning : Every 3 mins for 15 mins 10 DB Box Step ups Run 100m 16 DB Snatch
Tuesday the 4th of FebruaryStrength : Pressing 5 X 4 Strict @70% Superset with 5-8 tricep push ups Conditioning : Partner up 15/12/9 Thruster 30/20kg Cals on Bike erg/Rower 15/12/9 STOH 40/30KG Cals on Bike erg/ Rower * 1 person does full Rd of 15/12/9 of both movements before second person starts, when both have completed first section then same routine for next section. Core : 3 rds 15 Sec Reverse crunch 15 Sec Russian Twist 15 Sec Leg raises 15 Sec Scissor kicks 30 Sec rest between rds
Monday the 3rd of FebruaryStrength : Every 3 mins for 15mins 5 Front Squats @60-70% + 10 DB/KB Step ups use 20" box Conditioning : 12 min AMRAP 6 Burpee pull up 12 DB Hang Clean and Jerk (one DB 22.5/15kg 24 Double Unders