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  • Aaron Osborne

Wednesday 9 December 2020

1. Core

For Time: (6:00 Cap)

150 Russian Twists

*L + R = 1 Rep

**Both hands must touch the ground to count as a rep

2. Fitness

12:00 EMOM

6 Air Squats

6 Jump Squats

6 Lunges

6 Jump Lunges

*Scale reps (to 4‘s or 5’s) of 6’s are unachievable to maintain.

3. Fitness

For Time: (6:00 Cap)

200m Run

15 Bar Dips

200m Run

15 Bar Dips

200m Run

Optional Extra:

Build to a heavy combo:

1 Power Clean + 1 Hang Power Clean

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1. Strength Deadlifts In 10:00, complete: 8-8-8 (all working sets, super soft touches) 2. Fitness For Time: 20 DB Hang Snatch (22.5/15kg) 50 Double Unders 40/32 Cal Bike 20 DB Hang Snatch (22.5/15kg)

 
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