Warm Up:
6:00 to complete:
25 Wall Balls (9/6kg)
25 Alt Lunges
25 V-Ups
A. Squat Clean
1 rep every 0:60 for 4:00 @ 80+%
1 rep every 0:30 for 2:00 @ 80+%
1 rep every 0:15 for 1:00 @ 80+%
B. 3 RFT: (18:00 Cap)
400m Run
25 Thrusters (40/30kg)
25 Toes To Bar
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