1. Weightlifting
Squat Clean
15:00 to build to a heavy single
2. Fitness
For Time: (15:00 Cap)
15 Bar Muscle Ups
30 Toes To Bar
5 Squat Clean (60/45kg)
4 Squat Clean (70/50kg)
3 Squat Clean (80/55kg)
2 Squat Clean (90/60kg)
1 Squat Clean (100/65kg)
Rx+ & Rx- weights at the gym
Extras:
Echo Bike
6 x 12/9 Cal (Max effort)
*2:00 rest
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