20150406 | Easter Monday
**Closed**
20150407| Tuesday
A. Opener
Run 200m
Then
3 rounds
12 Squats
12 Sit ups
12 Tuck Jumps
Then 30 double unders
B. OMEM 12 minutes
Hang Power Clean x3 - 60/30
** scaling option 12 kb swing + 2 burpees**
C. Helen
20150408 | Wednesday
A. 3minute AMRAP
8 G2OH
12 OH Lunges
B. KB skills
Novice - Clean and Press Tekkers
Intermediate - Clean & Press Ladder
Ascending the ladder
2L 2R
4L 4R
6L 6R
8L 8R
10L 10R
Rest - then descend the ladder
C. 12 minute AMRAP
24 Box Jumps
12 OH Squats
6 T2B
20150409 | Thursday
A. Cone touch
B. 6 x 400 rowing sprints
C. 3 rounds
12 Push Press
6 Burpee Bar Jumps
20150410 | Friday
A. Extended Warm up
Focus on mobility for the squat
B. Back Squats
Work up to aprox 70%* then
1 set for 20 reps
*use common sense on the weight, if you haven't squatted regularly lately, scale the weights down ... Unless you don't need to walk over the weekend.
C. 6 minute Partner AMRAP
20 ball pass sit ups
20 burpees
