A. 3 x 1:00 on / :30 off for 5 movements
1 - Row for Cal
2 - Burpees
3 - Wall Balls
4 - Strict HSPU / Hand Release Push-ups
5 - DB Hang Clean and Jerks (22.5/15kg)
*1:00 rest/change over between movements
*Score is total reps across all 5 movements
B. Spend 10:00 practicing kipping swings (Pull-ups, Toes To Bar, Bar Muscle Ups)
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