1. Strength
Back Squat
15:00 to build to a heavy single AND 2 single reps at 90% of your heaviest lift
2. Fitness
For Time:
3 Rounds of:
8 Bar Muscle Ups
4 Devils Press (22.5/15kg)
2:00m Rest
3 Rounds of:
30 Double Unders
8 Devils Press (22.5/15kg)
2:00 Rest
3 Rounds of:
50 Double Unders
4 Bar MuscleUps
Extras
Snatch Balance
7 x 1 (build to a heavy single)
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