Great week so far guys so many of you are taking on what us coaches are saying and improvements have been noticed those not doing the extra mobility will soon be found out and overtaken

Met-con - for time
1000m Row

Oly - 10 min EMOM

2 x Power clean + Push Press

Strength - Press

2 x 10

In a few weeks time I will be teaching this technique of running to save your bodies from falling apart, by improving your technique to run you will reduce over worked muscles like calfs, quads and hips. Instead you will use gravity to move you along stay tuned for a running seminar 

Met-con - 20 min AMRAP

5 CTB

10 OHS 

15 burpees 

200m Run 

Skill - Wall Walks

Met-con/oly - Qualifier 2 British champs 

any weight may be selected 

Minute 1: 7 box jumps then 2 snatches

Minute 2: 7 box jumps then 2 snatches

Minute 3: 7 box jumps then 2 snatches

Minute 4: 7 box jumps then 4 thrusters

Minute 5: 7 box jumps then 4 thrusters

Minute 6: 7 box jumps then 4 thrusters

Minute 7: 7 box jumps then 6 cleans

Minute 8: 7 box jumps then 6 cleans

Minute 9: 7 box jumps then 6 cleans

The score for the workout is total barbell reps x weight 

Strength - Over head squat 

2 x 10 

throw back to our Easter throwdown, we will be hosting a bring a friend along day comp soon so get thinking who you can bring along 

Met-con - 3 rounds
30 squat cleans 42/30
30 HSPU
run 800m

Skill/strength  - 10 min EMOM
odd - 1 length HS walk/3 wall walks
even - ME strict pull ups

Gymnastics - New skills

- Bar muscle ups

- Iron Cross

- Air Squat

Morning crew getting after it 

Met-con - 5 rounds
30 sec burpees
30 sec rest
30 sec DB snatch
30 sec rest

Oly - 10 min EMOM
2 x squat clean and jerk

NB - same weight as two weeks ago

Strength - Press
5 x 5

The bodyweight legend Chris spealler mid way through Angie

Met-con - Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Skill - 3 min AMRAP
me double unders