"Hotshots 19" (50:00 cap)
6RFT:
30 Air Squats
19 Power Cleans
7 Strict Pull-ups
400m Run
Competition Extras (after/outside class)
Thruster ladder
5 Rounds: (1:00 cap each round)
2 Thrusters on 5 increasing weight barbells
Each new round will begin with the second barbell weight, and end with a heavier weight
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