1. Fitness
20:00 AMRAP
400m Run
15 Double DB Box Step Overs (22.5/15kg - 24"/20")
20 Alt. Single Arm DB Hang Clean & Jerk (22.5/15kg)
2. Strength
12:00 to build to a heavy triple Thruster
Extras:
Echo Bike
10 x 0:15 Sprint / 1:45 Recovery
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