Wednesday 071118

SWoD:
15 min. to complete…
1a) Back Squat 3×50%, 3×60%, 3×70%, 3×75%x3
1b) Push Press 3×75%x3
Workout of the Day:
15 min. AMRAP of…
5 Jerks 155/115
10 Knees to Elbow
25 DU’s
SkinnyFit:
10 Rounds……….
5 Push Press
10 Sit Ups
5 Back Squats
100m Run
IRON HANDS BARBELL CLUB
1) Snatch 2×55%, 2×65%, 2×70%, 2×75%x3
2) Front Squat 2×55%, 2×65%, 2×70%, 2×75%x3
3) Clean from the Blocks – moderate weight x3x3; work on speed in the turnover/timing.
4) Hanging Leg Raises 4×10
Endurance:
Swim 50m, rest 30 seconds until form/pace deteriorates.
Hold within 2 seconds of each other.

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