CONDITIONING

2 rounds for time (A+B+A+B)

A:
400m Run
500m Row
400m Run
Rest 3min

B:
500m Row
400m Run
500m Row
Rest 3min

Steady pace, RPE 3 to 4, not all out! Try to match times on both rounds.

4 x 8+8 rep (SA)

“Trevor”
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats

CONDITIONING

For time:
9-7-5-3-1

Bar MU
D-Ball/Sandbag over Chest height
RPE 3 to 4

Tailoring Options

Decrease the rep scheme→ 9-7-5-3-1 to 5-4-3-2-1
Bar MU→ Jumping Bar Mu
D-Ball/Sandbag→ Heavy Hang Power Clean

AMRAP 18 min
20 DU->50 SU
8 Hang Power Snatch 30/20 kg
9 Overhead Squats 30/20 kg
9 Hanging Knee Raises

15 Minutes of:

Clean and jerk
– Focus on technique performing sets of 2-3 reps.
– Do not exceed 60% of 1RM

AMRAP 15:00
5 Power Snatches @50/35kg
10 Toes to bar
15 Wall balls
Rx+: 60/42.5kg
Goal : 5 + rounds

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (32/22kg)

4x
New Interval every 8th minute
Alt.

A) 20/15 Cal. Echo Bike
20/15 Cal. SkiErg
300m Run
15-20 Box Jump Overs

B) 20/15 Cal. BikeErg
20/15 Cal. Row
300m Run
15-20 Wall Balls

In Teams of 2
4 sets for quality of:

2 x Power Snatch
3 x Power Cleans
4 x Push Presses
5 x Deadlifts