1. Strength
Hang Power Snatch
Every :30 for 3:00 (6 sets)
3 Hang Power Snatches
Every 1:00 for 4:00 (4 sets)
2 Hang Power Snatches
Every 1:30 for 3:00 (2 sets)
1 Hang Power Snatch
2. Fitness
3 RFT:
30/21 Cal Ski
30 Situps
10 Bar Dips
10 Devils Press (22.5/15kg)
*2:00 rest between rounds
Extras:
Romanian Deadlifts
7x7 (increase weight across sets)
*Rest as needed
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 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5