1. Fitness
In Pairs, For Time: (20:00 Cap)
100 Cal Row
100 Box Jumps (24"/20")
100 Power Snatch (35/25kg)
*Reps must be shared 10 at a time for all 3 movements
2. Weightlifting
Every :30 for 10:00
1 Power Snatch @ 75+% of 1RM
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