For Time: (40:00 Cap)
800m Run
80 Hang Cleans (20/15kg)
80 Air Squats
400m Run
40 Hang Cleans (40/30kg)
40 Goblet Squats (12/8kg)
200m Run
20 Hang Cleans (60/40kg)
20 Pistols
100m Run
10 Hang Cleans (85/60kg)
10 Weighted Pistols (12/8kg)
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