Fitness
1) For Time: (8:00 Cap)
30-20-10
Deadlifts (85/60kg)
Pushups (RX+ = HSPU)
4:00 Rest
2) For Time: (8:00 Cap)
90/70 Cal Ski (Rx+ = 100/80 Cal Ski)
4:00 Rest
3) For Time: (8:00 Cap)
15-12-9 (RX+ = 18-15-12)
Double DB Thrusters (22.5/15kg)
Strict Pull-ups
4:00 Rest
4) For Weight: (8:00 Cap)
Build to a heavy single Clean (RX+ = Squat Clean)
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