1. Strength
Front Squat
In 15:00, complete the following work:
20 reps @ 75%
15 reps @ 80%
10 reps @ 85%
*Rack/unrack the barbell as often as needed.
2. Intervals
5 Rounds of 3:00 on / 1:00 off
50 Double Unders
10 Hang Power Clean (70/50kg)
50 Double Unders
Max Hand Release Pushups in remaining time
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