1. Strength
Every :90 for 15:00 (Alternate movements, 5 sets of each)
1 Max Set of Pushups
1 Max Set of Strict Pull Ups
2. Fitness
3 RFT: (18:00 Cap)
400m Run
21 Deadlift (100/70kg)
30 Wallballs (9/6kg)
Extras:
1. Squat Snatch
EMOM 12:00
2 Squat Snatch (Drop and reset, build weight)
2. Row Conditioning
8 X 20/15 Cal (negative splits)
Rest 1:00
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