A. Every 4:00 x 20:00
200m Run
7 TnG Hang Squat Snatches
(choose a weight that will allow you to stay unbroken)
B. 10:00 AMRAP:
100m Run
2-2-2 Chest To Bar Pull-ups
100m Run
4-4-4 Chest To Bar Pull-ups
100m Run
6-6-6 Chest To Bar Pull-ups
...
*Continue the pattern for 10:00, if you can’t go UB on a number, either re attempt to simply just complete that number of total reps before moving on. Eg. 10-10-10 = 30 reps
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00