A. Back Squats
20:00 to complete:
20 reps @ 60%
15 reps @ 70%
10 rep @ 80%
*Difference this week is you can Rack and Unrack the barbell as much as needed. Accumulate the reps, not go UB, unless you can.
B) 4:00 AMRAP x 2 (4:00 rest between)
40 DB Box Step Overs (22.5/15kg & 24”/20”)
Max Burpee to 6” Target in remaining time
*Pair up and alternate work and rest times
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