1. Quality
In 20:00, Complete:
1600m Run
30 Deadlifts (80/55kg)
30 Barbell Bent Over Row (50/35kg)
2. Quality
3 Rounds of: (20:00)
5 Power Cleans (heavy singles)
10 Alt. Single Leg Toes To Bar
5 Power Cleans (same weight)
10 Double Push-ups
Extras:
Echo Bike
2 Rounds of: (For Cals)
0:10 Max Effort
0:50 Rest
0:30 Max Effort
1:30 Rest
1:00 Max Effort
3:00 Rest
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C