A. Deadlift
In 15:00, complete the following rep scheme.
10-8-6-4-2
*Increase weight each set
B. 8 RFT: (20:00 Cap)
3 Ring Muscle Ups
5 Thrusters (50/35kg)
100m Med Ball Carry (9/6kg)
*Med Ball must be carried double arm hug on chest
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc