Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
@ workout weight
200m Row
4 Thrusters
2 Bar-facing burpees
4 hang power cleans
2 Bar-facing burpees
4 Push jerks
2 Bar-facing burpees
4 Power snatches
2 Bar-facing burpees
4 Front squats
2 Bar-facing burpees
400m BikeErg

A,
5 rounds for quality of:
30m Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry @50/30kg
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
5 rounds for time of:
60 Double Unders
20/17 Bike Calories
10 Deadlifts, 102/70kg
1 Legless Rope Climb

Goal: sub 13 mins

C,
3 rounds for quality of:
10 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Reverse Hypers- pause 2 secs at the top each rep

17-JAN-21
Warm up, stretch

WORKOUT
4 Rounds

1 min run
20 Air squats
15 Glute bridge DB bench press
5 burpees

FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS