Author: admin

1.Back squat

3rm

2.
3 rounds 

12 burpees

24 sit ups

48 air squats 

1.Hang power snatch

5×3
2.

3 rounds 

25 KB swings

50 double unders

25 box jumps

1.Hang power clean

5×3 (as heavy as possible unbroken)
2.

10 min amrap

5 pull ups

10 wall ball shots

100 meter sprint 

1.

4 rounds

400m run

20 sit ups

20 push ups 

(25 min cap)

1.”Grace” 

30 clean and jerks 

2.

Single arm DB rows

3×12 (each arm)

1.

Front Squat

3 rep max

2.

3 rounds

3 min amrap

5 burpees

7 DB thrusters

100 m sprint

90 sec rest between rounds

1.

Deadlift 5 rep max

2.

3 rounds
15 weighted walking lunges

15 pull ups

4 rounds 

3 minutes to complete

200m sprint

Max squat cleans (65-135)

1 min rest 

3 rounds 

25 KB swings

25 burpees

3 rounds

1 min max back squats (95-135)

1 min max double unders

1 min max hand release push ups 

1 min rest