1. Power
10:00 EMOM
1 Power Snatch + 1 Squat Snatch (build weight along the way)
2. Fitness
AMRAP in 15:00
Climb the ladder..
10 Cal C2 (first in, best dressed)
10 Wall Balls (9/6kg)
10 Power Snatch (35/25kg)
15/15/15, 20/20/20, 25/25/25
*Add 5 reps to each movement every round
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