Tuesday 11/06/19 | Origin Series

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11th June 2019

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

Every 2 Mins For 16 Mins:

3 Power Cleans @ 75%
10 HSPU

B.

10-8-6-4-2

Single Arm KB Push Press (Rep Scheme Is Per Arm) (32kg/20kg)
350m Ski
Rest 90s

C.

AMRAP 3:

5 DB Thrusters (2 x 22.5kg/15kg)
10 Burpees Over DBs
- Rest 60s Between Each AMRAP.
- Perform A Total Of 4 AMRAPs (16 Mins)

D.

Conditioning

Rowing Intervals
EMOM 5
20s Rowing Sprint

Rest 2 Mins

Rowing Intervals
EMOM 5
20s Rowing Sprint
- Aim To Be As Fast As The First EMOM

WARM UP

EMOM 12 (Rotate through Below)

30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
30s Empty Bar OH Squat
200m Run

A.

For Time:

2 Front Squats @ 100kg/70kg
200m Run
4 Front Squats @

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WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

In 60s:

2 Cleans @ 80%
Max Bar Facing Burpees
- Rest 60s
- x 6 (12 Mins)

B.

5 Rounds:

5 Strict Pull-Ups
10 D

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Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

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