1. Strength
Deadlifts
In 10:00, complete:
8-8-8 (all working sets, super soft touches)
2. Fitness
For Time:
20 DB Hang Snatch (22.5/15kg)
50 Double Unders
40/32 Cal Bike
20 DB Hang Snatch (22.5/15kg)
50 Double Unders
30/24 Cal Row
20 DB Hang Snatch (22.5/15kg)
50 Double Unders
20/16 Cal Ski
20 DB Hang Snatch (22.5/15kg)
50 Double Unders
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