WEDNESDAY

WEDNESDAY 25th AUGUST

STRENGTH

Barbell

Push/Pull Superset

Every 2 mins complete a set (5 Rounds)

5 Push Press Straight into

5 Pendlay Rows

Choose a weight and stick with it

DB + KB

Push/Pull Superset

4 Sets, resting 2 mins between sets

7 Single arm DB Push Press Straight into (R)

7 Single arm DB Pendlay Rows (R)

7 Single arm DB Push Press Straight into (L)

7 Single arm DB Pendlay Rows (L)

For Pendlay Row hold KB in other hand to brace off

CONDITIONING

Barbell

4 x 3:00 AMRAP

Resting 2:00 between AMRAPS

AMRAP 3:

3 Hang Power Snatch

4 OH Squats

5 Bar Facing Burpees

(scale to hang power clean + front squat)

DB + KB

4 x 3:00 AMRAP

Resting 2:00 between AMRAPS

AMRAP 3:

6 Single Arm Devils Press (Alternating)

8 KB Goblet Squats

12 Cross Crawlers

Bodyweight

5 x 3:00 AMRAP

Resting 2:00 between AMRAPS

AMRAP 3:

10 Plank Get-ups

15 Air Squats

20 Mountain Climbers

The idea is to go 90-95% effort completing as many rounds of the above AMRAP for 3 mins then Rest 2 mins for 4-5 Rounds. Make sure you pick up the next AMRAP where you left the previous one.