Split "DT" - Friday 17 August 2018

STRENGTH

Split Jerk: 5 x 3



CONDITIONING
5 Rounds for Time

Split "DT"
- 12 Deadlifts (70/47)
- 9 Hang Power Cleans
- 6 Split Jerks

CAP: 15 mins



6 Week Challenge - Day 3
1. Brief 3-5 min
2. General warm-up 5 min
3. Introducing and practising new movements 15 min
  • Thruster
4. WOD 25 min (2 x work outs, with goal of pacing yourself through each WOD.)

WOD 1 Upper body & core 
AMRAP 10 min
10 x DB Press
20 x Russian twist
10 x supine pull-ups
15 x V-ups
10 x KB upright row

Rest 3 min

WOD 2 Lower body  
AMRAP 5 min (Individual) 
100m row
8x Thrusters
6x Burpee

2min rest

AMRAP 5 min (Team up)
4 x push sled 
Wall Balls
Knee Raises
(Partners 2 & 3 complete wall balls and Knee Raises while partner 1 completes sled push)

1min rest 

AMRAP 5 min (Team up)
Farmer carry 200m 
Battle rope
AB mat sit-ups
(Partners 2 & 3 complete Battle Rope and Ab Mat sit ups while partner 1 completes Farmer Carry)


5. Clean-up, cool down and stretching 10 min