1. Strength
Jerks (from the rack)
Every 3:00 for 12:00 (4 sera)
- Accumulate reps @ 70% - Accumulate reps @ 75% - Accumulate reps @ 80% - Establish a heavy single
2. Fitness
For Time: (12:00 Cap)
40 Deadlifts (60/40kg)
40 Push Ups
20 Squat Clean Thrusters (60/40kg)
20 Burpees Over 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 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5