Friday 24/04/15

Strength

15 Minutes to max out on this over head complex. Technique must be perfect to increase weight!

2 Push Press

Push Jerk

Split Jerk

WOD

In pairs

12 minutes

60 Deadlifts 60/40kg

60 Russian KBs 24/16kg

60 HR OTB Burpees

With the remaining time Row as far as possible. Score is metres rowed! 

Tuesday 21/04/15

Strength

10 Minutes to establish a max weight in this complex

2 Front Squat

Thruster 

Push press

WOD

30 HRPU

30 KBS 24/16kg

30 T2B

30 Box Jumps 24/20″

400m run inbetween exercises.