• 5 Round of:
Run 400 m
Plyo Box Jump Overs (60/50 cm) 25 reps
Butterfly Sit Ups 20 reps
Handstand Push Ups 15/12 reps
BB Deadlifts (120/85Kg) 10 reps
30 Min Timecap

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

and then…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

EMOM’8
All out 10cal echo bike
3 sandbag cleans

Rest 4min

EMOM’8
All out 7cal echo bike
3 thruster 60/40kg

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders

Upper Bidwell Park
11 miles
60:00
http://connect.garmin.com/activity/370231821

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

AMRAP 20min
100m row
10 ground to overhead @30/25
10 wall balls shots

NEVER GIVE UP

IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees