F R I D A Y
In 2:30
20 DB Hang Clean & Jerk
20 Box Jump Overs @24”/20”
AMRAP Burpees Over DB
Rest 2:30
In 2:30
20 DB Snatch
20 Wall Balls @9/6
AMRAP Burpees Over DB
Rest 2:30
X 3
Author: Jake Jeffries
19/3/2020
A. Front Squat
3 x 5 @90% of last weeks 5RM
B. Running ‘DT’
20min AMRAP
Run 200m
1 Round of ‘DT’*
*12 Deadlift @70/50
9 Hang Power Cleans @70/50
6 STOH @70/50
Fancy a change of stimulus?
Use DB’s / KB’s instead of a barbell.
18/3/2020
#HEROWODWEDS
’CHRIS KYLE’
3 Rounds For Time:
40 KB Swing @24/16
40 Box Jumps @24”/20”
40 Thrusters @30/20
40 Push Ups
17/3/2020
T U E S D A Y
A. Power Snatch + Snatch + OHS
B. AMRAP 12
Run 200m
3 Cleans 100/70
6 BBJ
12 TTB