Affiliate Program 27/11/2017

Monday
AMRAP 12
12 KB Push [email protected]/16kg
12 Pull-Ups
12 Burpees
Score = Reps
Rest 10minutes
AMRAP 8
15 [email protected]/6kg
30 Double Unders
Score = Reps
Tuesday
1 Hang Power Clean at hip/thigh
1 Hang Power Clean at knee
1 Power Clean
Work up to a challenging weight whilst maintaining good positions and complete 6sets
(Rest 2minutes between sets)
5X4 Front [email protected]/80%
(Rest 2minutes between sets)
Wednesday
For Time:
9-6-3
Hang [email protected]/70kg
Ring Muscle-Ups
Score = Time
Rest 10minutes
AMRAP 8
2,4,6,8,10,12……..
Pistols (both legs = 1rep)
T2B
Alt DB [email protected]/15kg
Score = Reps
Thursday
12 EMOM
1 Snatch + 2 Hang Snatch
8 EMOM
10 Goblet Squat + 10 Alt Goblet Lunge (5each leg)
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
Score = Time
Friday
6X3 Bench [email protected]%
(Rest 2minutes between sets)
5 Rounds
For Quality:
8 Hang Power Clean
16 Press Ups
8 Chin Ups
16 Sit Ups
Saturday
For Time:
30-20-10
Thruster
Pull-up
Score = Time
Rest 10minutes
For Time:
30-20-10
KB [email protected]/24
Over Box [email protected]/20″
Score = Time