Triple 3 Prep, Week 3

Monday

Metcon
Yeah I Will.
400m Run
50 Double Unders
600m Run
40 Sit Ups
800m Run
50 Crossovers
600m Run
40 Push Ups
400m Run

Aim
Cardio & Core

Tuesday

Metcon
I Will Yeah!
10 One Dumbbell Hang Clean and Jerk 22.5/15kg
8 Burpees Over The Dumbbell
6 Toes To Bar
*After each round add 1 Wall Walk

Aim
Coordination & Shoulders

Wednesday

Metcon
Ocean
In a 3 min window do:
5 Deadlifts 125/93kg
10 Pull Ups
15 Cal Assault Bike
*Rest 2 minutes & repeat for another 4 rounds.

Aim
Upper & Lower Body

Thursday

Metcon
Infinity
8 Rounds of:
8 Handstand Push Ups
8 Cal Ski
8 Weighted Sit Ups 15/10kg
8 Goblet Squats 24/16kg

Aim
Shoulders & Hamstrings

Friday

Metcon
Wide Grip
6 Power Snatches 43/29Kg
4 Overhead Squats 43/29Kg
600m Run

Aim
Skill under fatigue

Saturday

Metcon
Jet2holiday
70 Cal Row/Ski
60 Wall Balls
50 Pull Ups
40 Hand Stand Push Ups
30 Box Jump Overs 24/20′
20 Chest To Bar Pull Ups

Aim
Full Body Work & Mental Grit