Thursday 20.4.17
Push Jerk 5 sets of 5 reps Build weight as you go, rest 90 seconds between sets
Supinated barbell row 3 sets of 8-10 reps Rest 2 minutes between sets
For Time 10 9 8 7 6 5 4 3 2 1 Kettlebell swings @ 24/16kg Pull ups Handstand push ups
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Conditioning
AMRAP 4 500m row 10 burpee box jumpovers 20 toes to bar 30 shoulder to overhead @ 52.5/35kg 40 kettlebell swings @ 24/16kg 50 double unders
Rest 3 minutes
AMRAP 6 500m row 10 burpee box jumpovers 20 toes to bar 30 shoulder to overhead @ 52.5/35kg 40 kettlebell swings @ 24/16kg 50 double unders
Rest 3 minutes
For time 500m row 10 burpee box jumpovers 20 toes to bar 30 shoulder to overhead @ 52.5/35kg 40 kettlebell swings @ 24/16kg 50 double unders