Thursday 8th October 2015
Warm Up – RX Clinic
Strength – 3 Position Cleans
7 x 3 Position Clean – 1 from the power position, 1 from the launch and 1 from the floor
Conditioning – For Time:
Buy In: 500 m Run
21-18-15-12-9-6-3
KBS 24/16
Box jumps
Buy out: 500 m Run
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
