Training 6-6-16 to 6-12-16

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Monday

A1: Front Squat @30x1 - 5, 5, 5, 5, 5
A2: Banded Shoulder Stretch 30s/side
+
3 Sets with no rest

15 Wtd Hanging Leg Raise
15 DB Thruster
15 Burpee

Tuesday

A1: Jerk - 5, 5, 5, 2, 2, 2, 2
A2: Foam Roll Lats 30s/side
+
10 TGU 24/16 kg
20 Chest to Bar Pull Up
30 Cals Rower
40 KBS 24/16 kg
50 Double Under

Wednesday

A1: Waiter Walk 30m/side x 5
A2: Banded Shoulder Stretch 30s/side
B1: Windmill 8/side x 5
B2: Heavy WTD Plank 30s x 5
C: Assault Bike - 2 Min Maximum Effort for Calories x 3
*Complete at any point during class with a minimum of 10 minutes rest between sets


Thursday

A: Hang Clean + Clean - 2+1 x 6 OT2M
+
18 OTM 

8 Toes to Bar
10 Box Jump
12 DB Russian Step Up (TOUGH)

Friday

A1: Back Squat @31x1 - 10, 6, 2, 10, 6, 2
*make second wave slightly heavier than first
A2: Banded Shoulder stretch 30s/side
+
18 OTM

4-6 Wtd Strict Pull Up @20x0
Box Handstand Hold 30s
15 Russian KBS

Saturday

Partner Workout

4 Rds

30 Wall Ball Tosses over rig
400m Run
500m Row
50 Partner ball toss sit ups
500m Row
400m Run