THURSDAY
Warm-up
Weightlifting
Metcon (AMRAP – Rounds and Reps)
WARM UP
ROW 20 CAL
BIKE 20 CAL (10 CAL ARMS ONLY, 10 CAL LEGS ONLY)
10 GOOD MORNING WITH EMPTY BAR
ROW 20 CAL
BIKE 20 CAL (10 CAL ARMS ONLY, 10 CAL LEGS ONLY)
10 GOOD MORNING WITH EMPTY BAR
5 MIN AMRAP
12 D/L 105/ 135
12 BURPEES BOX JUMPS
REST 2 MIN
5 MIN AMRAP
12 D/L 125/185
12 BOX JUMPS OVER
REST 2 MIN
400 MT FARMES CARRY WITH ONE KB.
FINISH WITH 30 STEP UPS WITH EMPTY BAR.
POWER POSITION SNATCH
50% X 3
55%X3
60% X 3
MID HANG SNATCH
60% X 3
65% X3
70% X 2
75% X 2
SNATCH
65% X 3
70% X3
75% X 2
80% X 2
80% X 2
SNATCH BALANCE + OHS
40% 3+6
45% 3+6
50% 3+ 6
55% 3+6