Week 21

May 19th, 2013

Monday

5 rounds
12 snatches 30/40kg
12 push press 30/40kg
12 front squats 30/40kg
run 200m

Tuesday

Bec
39’s
Chest to bar
burpees
double unders
box jumps
Kb swings
Wipers
toes to bar
dips
Wall balls
run 400

Wednesday

Complete the following in 7 minutes:
3 Overhead squats

Starting at 20kg/30 increasing
after each set of 3

cleans
5-5-5-5
deadlifts
5-5-5-5

Thursday
Weighted dip 3-2-2-2-1-1-1-1-1 reps

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday

Front squats
5-5-5-5

10 min amrap
2 rnds
30 secs on each exerise
kb swings
toes to bar
kb swings
Sit ups
kb swings
Burpees
kb swings
V sits
kb swings
Hollow rocks

Saturday
Brehm”

For time:
10 rope climbs
20 Back squat, 100kg
30 Handstand push-ups
Row 40 calories

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