1. Fitness
10RFT: (20:00 Cap)
10/8 Calorie Row
8 Toes to Bar
6 Floor Press (60/40kg)
2. Fitness Finisher
6:00 AMRAP
50 Burpee
Max Power Cleans (60/40kg) in the remaining time
Extra
1. Tall Box Jumps
10:00 to establish a max height
2. Run Conditioning
5 x 800m (Push the pace every round)
Rest 3:00
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