A. Deadlifts
Every 2:00 x 3
3 Heavy Deadlifts
Every 1:30 x 3
2 Heavy Deadlifts
Every 1:00 x 3
1 Heavy Deadlift
B. 3 RFT: (20:00 Cap)
150 Double Unders
30 DB Front Rack Lunges (22.5/15kg)
20 Single Arm DB Thrusters (10/Side with 22.5/15kg)
*2:00 rest between rounds
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