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2nd September 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch +  Hang Snatch + OH Squat

  • 5 x 1 + 2 + 2 @ 65% 1RM Snatch
B.

For Time:

  • 10 Front Squats @ 70/50kg
  • 10 Bar Facing Burpees
  • 8 Front Squats @ 75/55kg
  • 10 Bar Facing Burpees
  • 6 Front Squats @ 80/60kg
  • 10 Bar Facing Burpees
  • 4 Front Squats @ 85/65kg
  • 10 Bar Facing Burpees
  • 2 Front Squats @ 90/70kg
  • 10 Bar Facing Burpees

*All front squats must start from the floor

C.

AMRAP 12:

  • 1 Strict Pull-up
  • 1 Strict HSPU
  • 2 Strict Pull-up
  • 2 Strict HSPU
    • continue to add 1 rep to each exercise for the remaining time

 

 

 

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- 07/02/2020

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Blood Flow Recovery Session (Don't Go Above 70% Effort)

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  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
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