1. Strength
Squat Cleans
EMOM 8:00
3 - 3 - 3 - 3 - 2 - 2 - 2 - 2 (TNG reps)
Then,
4:00 to hit two heavy singles (1 - 1)
2. Fitness
14:00 AMRAP:
Climb the ladder
200m Run
2 Pull-ups
2 Hang Power Cleans (50/35kg)
200m/4/4, 200m/6/6, 200m/8/8... etc
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