Affiliate Program 16/10/2017

Monday
8 AMRAP
500m Row
12 Burpees
12 KB Snatch@24/16kg
Score = Reps
(Rest 5minutes)
8 AMRAP
50 Double-Unders
12 Over Box Jumps@24/20″
12 Wallballs@9/6kg
Score = Reps
Tuesday
European Championships
“17.3”
Wednesday
For Time:
21-15-9
Pistols
T2B
Score = Time
Rest 10minutes
For Time:
21-15-9
HSPU’s
Box Jumps@24/20″
Score = Time
Thursday
A.1 5X8 Bench Press@80/85%
A.2 5X8 Single Arm DB Row
(Rest 30/90seconds)
For Quality:
5 Rounds
12 Press Ups
8 Pull Ups
6 Strict T2B
2 Wall Walks
Friday
For Time:
2 Rounds
Row 250/200m
24 KB Swings@24/16kg
12 Burpees
Row 250/200m
Rest 10minutes
For Time:
2 Rounds
15/12 Calorie Assault Bike
15 KB Push Press@24/16kg
15 Slamballs@35/20lbs
Saturday
20 Minutes to work up to a Heavy Clean
For Time:
70 Power Cleans@70/50kg
Starting with and every 2minutes complete 10 Front Squats@70/50kg
NO! You can’t count the first clean of the first set of front squats but you can thereafter!
After Class Extra:
5X5 Clean Grip Deadlift@100% OF A.1
(Rest 2minutes between sets)