A:
Every 90sec. For 15min do:
1 Power Snatch + 2 High Hang Squat Snatches
B:
For time:
10 Wall Walks
30 Box Jumps
30 Strict K2E
30 Box Jumps
30 Strict T2B
30 Box Jumps
10 Wall Walks
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20m KB Farmer Carry
10m Duck Walk
10m Burpee Broad Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Knee Raises
8 Push-ups
16 Bicycle Crunches
Focus on device:
1st min Start @ 90% Effort
2nd min @ 80% Effort
3rd min @ 70% Effort
…
OLYMPIC WEIGHTLIFTING
A:
Every 3 min for 12 min
Power Clean T'N'G
4-3-2-1
increase weight every lift
B:
Every 2min for 5 sets
3 Push Jerk