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  • Aaron Osborne

Wednesday 23 September 2020

1. Gymnastics

For Time: (5:00 Cap)

50 Chest To Bar Pull-Ups

*First set must be a max set, if you hit 50, keep going!

2. Fitness

In pairs, working movement for movement,

Partner “Double DT”

10RFT: (20:00 Cap)

12 Deadlifts (70/47.5kg)

9 Hang Power Cleans (70/47.5kg)

6 Push Jerk (70/47.5kg)

Extras:

AMRAP 5:00

Max Kipping HSPU

*Start off with a max set, then continue one for the remaining of the 5:00

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Wednesday 21 October 2020

1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00

Tuesday 20 October 2020

1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)

 
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