Monday 7th October, 2019

AM SESSION:

MAX AEROBIC POWER 1
2:00 Row
2:00 Rest
x 4 Sets

MOVEMENT
EMOM 12
A - 10 Single Leg DB RDLs
B - 25ft Bear Crawl
C - On all Fours, Thoracic reach through
D - 25 Band Pull-Aparts

MAX AEROBIC POWER 2
2:00 Row
2:00 Rest
x 4 Sets

MOVEMENT
AMRAP 5
1-2-3-4-5 adding 1 rep each minute.
Strict Muscle-ups
OHS, 40/35kg
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PM SESSION:

Snatch:

3 x 2-2-2 Reps
2:00 Rest between Sets

This is 2 single reps, 10s rest, 2 single reps, 10s rest until you have done 6 reps x 3 sets.
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Snatch Balance:

3 x 3 Reps

Working Speed and Catch
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Handstand Push Up:

Max Rep Strict HSPU
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EMOM 12:

A- HSPU (50% of reps from above)
B - 2 Rope Climbs
C - 18/12 Calories Assault Bike
D - 10 Burpee Box Overs

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