1. Strength
A) Strict Press
5:00 EMOM
1-1-1-1-1
B) Push Press
5:00 EMOM
3-3-3-3-3
C) Push Jerk
Every 2:00 for 10:00 (5 sets)
5-5-5-5-5
2. Fitness
For Time: (12:00 Cap)
30-20-10
Toes To Bar
Alt. Front Rack KB Lunges (2 x 24/16kg)
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