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Training Plan for Wednesday June 14th 2017


A1) DB jerk balance

3 sets of 5 - climbing

A2) kneeling jump squats/seated box jumps

3 sets of 5

or 3RM front squat if not complete and not attending Saturday


7 min to complete

3 complexes of

10 hollow rocks
+ 10 tuck ups
+ 30s hollow hold

"Rose Gold"

7 min to complete

500/450m row
200m run/10 cal bike
500/450m row

organize two heats, half start on midline complex


2 rounds

10/10 single arm DB high pulls
10/10 DB cuban press