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
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