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Workout of the day

Friday 19th October

1. Weightlifting.. Push Press: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps *In between set complete 20 russian twists with a 20/15kg or more DB. (Left+Right= 1 rep) 2. Metcon.. 15 min AMRAP: 2 DB Snatch @ 22.5/15kg (Round 1) 1 Round

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Thursday 18th October

Every 5 min for 30 min: (6 Rounds) 500/400m row 5/5/3/3/1/1 rep Hang Power Snatch (climbing 15 sit-ups *5 reps for rounds 1+2 *3 reps for rounds 3+4 *1 Rep max attempts for rounds 5+6 Scale will be 400/300m row and 5 reps all the way through at light way for tech.

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Wednesday 17th October

1. Weightlifting.. Deadlift: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps 2. Metcon.. 12min AMRAP: 8 Ring Dips 8 Front Rack Lunges @ 52.5/35kg 8 KB Swings @ 32/24kg RX+ 60/40kg Lunges  

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