1. Quality
For Quality
10-9-8-7-6-5-4-3-2-1 (15-20:00)
Strict Pull-ups (goal is UB, add weight as needed)
Med Ball Situps (9/6kg)
2. Fitness
7:00 AMRAP
3 Thrusters (40/30kg)
5 Cal Ski
6/5, 9/5, 12/5 ... (Add 3 reps to the Thrusters 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 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