WORKOUT OF THE DAY
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200 Meter run
6 Bar Muscle ups
9 Push press
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300 Meter run
9 Bar muscle ups
12 Push press
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400 Meter run
12 Bar muscle ups
15 Push press
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400 Meter run
21 Chest to bar Pull ups
15 Overhead Squats
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300 Meter run
15 Chest to bar Pull ups
12 Overhead Squats
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200 Meter run
12 Chest to bar Pull ups
9 Overhead Squats
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Weight for Push press: 165/120
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Weight for Overhead Squats: 135/95
Workout of the day EVERY MINUTE 30 SECS x 8 sets 5 Power Snatch TnG THEN 6 Rounds for time: 7 Overhead Squats @135/95 15 Wall balls 35 Double unders
WORKOUT OF THE DAY Run 400 Meters 30 Burpees Run 400 Meters 30 KB Hang Snatch Run 400 Meters 30 Weighted Pistols ( or weighted lunges) Run 400 Meters 30 Toes to bar _________________________________ C
Workout of the day 25 Min TIME LIMIT - Run 600 meters 5 Hang Power Snatch 10 Box Jumps 7 Hang Power Snatch 15 Box Jumps 9 Hang Power Snatch 20 Box Jumps 12 Hang Power Snatch 25 Box Jumps Run 600 meter
