Endurance Day-
In teams of 2-
0:00-8:00- AMRAP-
Bike 8/6 Cals
8 KBSDLHP @32/20kg
– Alternate full rounds.
8:00-9:00- Rest
9:00-17:00- AMRAP-
Row 8/6 Cals
8 DB snatch @22.5/15kg
– Alternate full rounds
17:00-18:00- Rest
18:00-26:00- AMRAP-
3 Shuttle runs
6 T2B
– Alternate full rounds.
Lift-
10 Minutes to build weight for tje Complex-
3 Stops Power snatch (Inch, Knees, Pocket)
1 Power snatch
1 OHS
***
Metcon-
3:00 AMRAP / 1:00 Rest- Total of 4 sets
3 Hang power snatch @40/25kg
6 HRPU
12 Lateral jumps over Bar
– Continue each round where the last one ended..
Squat-
Pause back squat- 2-2-2-2-2 reps (3 seconds pause)
***
Metcon-
For time-
120 Wall balls
240 Double unders
– Mix it however you want..
Push / Skill-
HSPU..
Option #1 Learn the skill
Option #2 4-5 sets of AMRAP Strict + AMRAP Kipping
***
Metcon-
5 rounds for time-
8 DB snatch to push press
8 Pull ups
3-6-9-12-15 Burpee box jump overs
Core-
Complete 3 super sets of-
8+8 Pallof presses
8+8 Single leg RDL
***
Metcon-
"Joker"
For time-
1-2-3-4-5-6-7-8-9-10 T2B
10-9-8-7-6-5-4-3-2-1 Deadlift @100/70kg
Barbell complex-
EMOM 10-
1 Hang squat clean
2 Front squats
1 Jerk
***
Metcon-
10 AMRAP-
6 Dual DB Squat
3 Burpee pull ups
6 Dual DB Push press
3 Burpee pull ups
