WORKOUT OF THE DAY
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5 Mins:
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5 Jumping Jacks
5 Snatch grip high pulls
5 BTN press
5 Kang Squats
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Every Minute on the minute for 12 mins
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Minute 0-6:
1 Power Snatch (2 sec pause below knee)
Minute 7-10:
1 Power Snatch (10-20% more load)
Minute 10-12
1 Power Snatch (10-20% more load)
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5 rounds for time: (20 Min CAP)
8-8 KB Lunges
8 Burpee box Jumps
8 Russian KB swings
8 Burpee box jumps
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WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
Workout of the day - Run 800 Meters 15 Clean and Jerks @135/95 30 Box Jumps 15 Clean and jerks @135/95 Run 800 Meters ***Keep a 3:00 minute Pace on both 800 meters and aim to finish under a 20 Min Tim
