1 Olympic Lifting
12:00 to hit Clean & Jerk singles (Go heavy or work your tech at light weight)
Option:
2. Barbell Fitness
For Time: (18:00 cap)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean (6/40kg)
Shoulder To Overhead (60/40kg)
or
3. Bodyweight Fitness
For Time: (18:00 cap)
400m Run
40 Situps
40 Box Jumps (24/"20")
400m Run
40 Box Jumps (24"/20")
40 Situps
400m Run
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