Painstorm XXIV

• Run 100m
• 50 burpees
• Run 200m
• 100 pushups
• Run 300m
• 150 walking lunges
• Run 400m
• 200 squats
• Run 300m
• 150 walking lunges
• Run 200m
• 100 pushups
• Run 100m
• 50 burpees

Power clean + jerk 5X2, 2X1

For time :

12-9-6-9-12
Thrusters 50/35kg
Chest to Bar pull ups

Bench Press

2 x 4 x 85%

3 x 4 x 88 - 90%

SO 3:00

Front Squat

4 x 4 x 80%

Sendoff 3:30

Warm Up 10 min

10 WB
10 Push Ups
20 Air Squat
20 Sit Ups
30/20 Cal Bike Ergo

bend over row 3x6

4 Rounds:

AMRAP 4

30/20 cal row
24 Sprint 10m
Max Calories Bike Ergo

Rest 4 minutes btw round.

Snatch High Pull + Snatch, under knee

2 x (1+1) x 70%
2 x (1+1) x 75%
2 x (1+1) x 80%
2 x (1+1) x 85%

SO 2:30

Heavy Snatch Pull

3 x 2 x 100%
3 x 2 x 110%
3 x 2 x 120%

SO 2:30