1. Strength
Front Squat
Every 3:00 for 12:00 (4 sets)
3-2-1 @ 80% of your 1RM
2. Fitness
18:00 AMRAP:
2 Ring Muscle Ups
2 Push Press
200m Run
4/4/200m, 6/6/200m... etc
*Add 2 reps each round
Extras:
1. For Time: (10:00 cap)
21-15-9
Power Snatch (40/30kg)
Cal Row
&/or
2. Running conditioning
2 x 3.2km runs
*Match run times, do not use a watch, use your pacing awareness.
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