1. Skills and Technique
In 30:00 complete the following
5 rounds
15 Hang Power Cleans (Linking reps - you choose the weight)
10m HS Walk
100 Double Unders (first set max, then break as needed)
Rest as needed between rounds
2. Fitness
For Time: (3:00 Cap)
10-8-6-4-2
Toes to Bar
Double KB Push Press (16/12kg)
Extras:
20:00 Mobility
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