1. Strength
Bench Press
Every 3:00 for 12:00 (4 sets)
10 Unbroken reps (increase each set if possible)
2. Fitness
5:00 AMRAP:
4 Toes To Bar
2 Squat Snatch (60/40kg)
2:00 Rest
For Time:
40 Toes To Bar
20 Squat Snatch (60/40kg)
Extras
Rowing conditioning
15 x 150m (0:30 rest)
Negative splits
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C