1. Strong
Deadlift 10:00 EMOM
4-4-4-3-3-3-2-2-1-1
2. Fitness
20:00 AMRAP, in pairs:
80 Double Unders
60 Double DB Deadlifts (22.5/15kg)
40 Single DB Hang Clean and Jerk
* Share work evenly, but however
Extras:
1. Strict Press
Every 2:00 for 12:00
5-5-3-3-1-1
&/or
2. Row Conditioning
4 x 1000m (evenly match efforts)
2:00 rest between sets
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