Saturday Jul 2

A couple of little treats

Warm Up


Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

5/5m Single arm OH Carry

20 Seconds/side PNF lat stretch on floor


3 sets

100m Straight leg row

100m Arms only row

30 seconds double under

3 beat swings + 3-5 CTB

3-5 Snatch @ ascending 

Work Out

You Row, I go

6 rounds

Partner 1 Rows 200m

Partner 2 Perform max rep DU/Single Skips

Partner 1 Rows 200m

Partner 2 Performs Max reps CTB/Pull Ups

Partner 1 Rows 200m

Partner 2 Performs Max rep Snatches @ 50/35 KG

Rest 1 minute between rounds, switch order every round.

TC 40 mins 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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