A. Power Clean + Lunges
Every 2:00 x 6 (12:00)
1 Power Clean + 8 Alt. Lunges (4/side)
B. For Time: (22:00 Cap)
60 Wall Balls (9/6kg)
Then..
20-16-12-8-4
Toes To Bar
10-8-6-4-2
Power Clean (85/60kg)
Then..
60 Wall Balls (9/6kg)
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