Buy In: 1000m Run
100 Front Squats (135/95)
100 Shoulder to Overhead (115/75)
100 Power Cleans (95/65)
Cash Out: 1000m Run
While working through the barbell movements:
E2MOM – 4 Burpees over Bar (lateral)
Buy In: 1000m Run
100 Front Squats (135/95)
100 Shoulder to Overhead (115/75)
100 Power Cleans (95/65)
Cash Out: 1000m Run
While working through the barbell movements:
E2MOM – 4 Burpees over Bar (lateral)
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs