Week 24 2013 17th June

June 16th, 2013

Monday
Hang power snatch 3-3-3-3-3 reps
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull 35/25kg, Push jerk, 35/25kg

Tuesday

Back Squat 3-3-3-3-3 reps
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Wednesday

Run 1600m 60 Burpee pull-ups
Run 800 meters 30 Burpee pull-ups
Run 400 meters
15 Burpee pull-ups

Thursday

Deadlift 5-5-5-5-5 reps
Three rounds for time of:
7 Muscle-ups (14 chins/14 dips)
21 reps Dumbbell thruster, 15/10kg alter 25kg/20 barbell

Friday

Happy Birthday Kerryn !-)

100-50-20-10
Double Unders                                                                                                                                                                                                                                                                                                                                                                                                              Snatches 35kg/25kg                                                                                                                                                                                                                                                                                                                                                                                                                 Push ups                                                                                                                                                                                                                                                                                                                                                                                                                                                         Sit ups
Saturday
Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 45kg /32.5kg
10 Thruster, 45kg /32.5kg
Rest 1 minute

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