12 min AMRAP
6 x clean (rx 50/ 35 kg) and 1 x rope climb

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Romanian deadlift 8-8-8-8 reps. Add weight for every set.

• 5 Round of:
Double DB Power Clean (2X22.5/15Kg) 10 reps
Double DB Front Rack Walking Lunge (2X22.5/15Kg) 20 reps

5min/each side

WARM-UP
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings

*Switch to Double Unders at halfway

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.

Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

Snatch balance 1-1-1-1-1-1-1

For Time @ 75%
Row 500m
14 Jump Lunges
12 Sit Ups
rest 2mins

For Time @ 80%
Row 500m
10 Box Jump Step Down 24/20"
10 Toes to Bar

rest 2mins

For Time @ 85%
Row 500m
14 Wall Balls 20/14lbs
12 GHD Sit Ups

*with the increased percentages show an increase on your row times

Lämmittely ja mobility

Harjoitellaan tempausta 15min
-lisätään painoa joka toistoon

Metcon:
Aikaa vastaan 3kierrosta
15 istumaannousua
12 seinäpalloa
9 tangon yli burpee

Loppuvenyttelyt