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
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