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