1. Fitness
In pairs, 4RFT: (32:00 Cap)
80 Air Squats
800/700/600m Row/Ski (2 of each, MM/MF/FF)
16 Power Snatches (60/40kg)
*Share work evenly, but in whatever rep scheme
2. For Quality
3 Rounds of:
6 Devils Press (22.5/15kg)
10 HSPU
Extras:
Snatch Balance
5x3 (increase each set)
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