AMRAP in 40min @ STEADY PACE of:
Assault Bike 12/9cals
2 Log Clean & Shoulder to Overhead
1 Monkey Rig
Ski 200m
10 Renegade Rows w/Push-ups
30sec. Hollow Rock
Bike 200m
10m Yoke Carry / 10m Heavy Barbell Back Rack Carry
2 Rope Climbs or 1 Legless Rope Climb
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Suitcase Deadlift - r
10 DB Suitcase Deadlift - l
10 DB Goblet Squats
10 DB Good Mornings (hold the DB in front of you)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10m Banded Side Walk (use short bands)
10/10 Banded Clamshells
20 Bicycle Crunches
Focus on device:
Steady pace - Try to find a sustainable pace but it should be challenging!
OLYMPIC WEIGHTLIFTING
A:
Every 30 sec for 15 min
1 Squat Snatch
Do same weight 2-3 time before advancing
B:
Snatch Balance + Overhead Squats
6x 3+2