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310812

Power Jerk 5 sets of 2 reps 2 Rounds for quality 15 KB Swings R. arm 30′ Waiters walk 15 KB Swings L. arm 30′ Waiters walk 15 Goblet Squats 30′ Waiters walk 5 Half getups R. arm 30′ Waiters walk 5 Half getups L. arm

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300812

Back Squat 10 sets of 2 reps on 60s @90% 1RM 6 Sets 6 Thrusters 8 Box Jumps 12 Wallballs Rest 2 min

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290812

Snatch Pulls 3×5, 5×3 Kb complex 3 rounds 10 circles 10 swings 10 goblet squats 10 circles 3 minutes, clean and jerk 2 minutes, row for cals 1 minutes, burpees

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280812

Bench Press 3RM 3 sets of 10 @75% of above 6 sets 15 Pullups 20 Air squats Sprint 200m Rest 2 min

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270812

Weighted Pullups, 5 reps on 90s x 6 sets Snatch grip dead lift 5 sets x 8 reps 3 rounds for time 10 thrusters 10 KB swings 10 box jumps 10 Abmat situps

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240812

Power Cleans, touch and go 3 Reps on 60s x 5 sets 2 Reps on 30s x 6 sets 5 Rounds 300m Row Max reps ring pushups Rest 2-3 min

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