1. Strength
Front Squat
In 12:00, complete:
8-6-4-2-2-2 (building each set)
2. Fitness
Every 3:00 for 18:00 (6 Rounds)
15/12 Cal C2 Machine (rotate Ski/Row/Bike in order each round)
60 Double Unders
Max Thrusters (40/30kg)
*Score = Total number of Thrusters across all 6 rounds
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