A. 1RM Front Squat
B. Mr. Joshua
5 Rounds for Time
Run 400m
50 Sit Ups
15 Deadlifts 112.5 / 85
A. 1RM Front Squat
B. Mr. Joshua
5 Rounds for Time
Run 400m
50 Sit Ups
15 Deadlifts 112.5 / 85
Gymnastics Progression Week 2.
A. 5 x 5 Negative Pull Ups 5 Second on the negative.
B. 5 x ME Pull Up Hold
C. 50 Strict Push Ups scale to a box of needed.
D. 10 Min AMRAP
100m Farmer Carry
7 Ring Dips
14 Down Ups
rest 3 minutes
E. 10 Min AMRAP
200m OH Plate Carry
3 Wall Climbs
6 Chin Ups
A. Snatch / Power Snatch Technical Single.
B. Every 30 seconds for 10 minutes
1 Snatch – Moderate weight perfect form.
C. In pairs round ON / OFF
6 Minute AMRAP
6 Power Snatch 40/30
* Can only drop the bar from hip height.
A. Push Jerk – build to a heavy double
B. 24min EMOM
1 – 10 TTB or ME
2 – 10 high box jump overs 30/24
3 – 40s HS hold
4 – 10 Thrusters 40/30