A:
8-6-4-8-6-4 Power Cleans (TnG)
Start a set every 2:30min.
B:
In Teams of 2, AMRAP in 15min of:
12 T2B
24 Wallballs
12 (Heavy) KB Snatches (alt. Arm)
24 Jumping Squats
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Double DB Thrusters
10 DB Floor Presses
10 Knee Raises or T2B
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
50sec. Plank Hold
10sec. REST
50ec. Superman Hold
10sec. REST
50sec. Plank Jacks
10sec. REST
20sec. Hollow Hold
10sec. REST
Focus on device:
52sec. EASY
8sec. VERY FAST
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
3 Squat Snatches
EMOM for 6min do:
2 Squat Snatches
EMOM for 6min do:
1 Squat Snatch
B:
Every 20 sec. for 6 min
1 Hang Snatch