1. Weightlifting/Fitness
8:00 to build to a heavy single Hang Power Snatch
Then,
For Time: (12:00 Cap)
15 Hang Power Snatch @ 40/30kg
2:00 rest
12 Hang Power Snatch @ 50/35kg
2:00 rest
9 Hang Power Snatch @ 60/40kg
Rx+ = Up 10kg
Rx- = Down 10kg
2. Sprint
In teams of 3, 3RFT (each):
25/20 Cal Ski (M/F)
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