1. Power
Squat Cleans
Every 2:00 for 12:00 (6 sets)
3 Touch and Go Squat Cleans @ 75+%
2. Fitness
2RFT: (18:00 Cap)
100 Double Unders
then,
12-9-6-3
DB Thrusters (22.5/15kg)
Chest To Bar Pull-ups
*3:00 rest between rounds
Extras:
5 Rounds:
30 Cal Ski
20 Hollow Rocks
Rest 2:00 between
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