A:
5-5-5-5-5 Shoulder Press
5 sets 1-4 Deadhang to Inverted
Start a new round of both exercises every 2:30min.
B:
6x 60 sec. ON / 90 sec. OFF
3 Lateral Burpees Over Bar
2 Power Clean
1 Thrusters
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Single Arm DB Thrusters
20m KB Famer Carry
20 Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 GHD Hip Extension
8 Leg Lifts and Hip Raise
16 Crunches
Focus on device:
Run 800m and then remaining time max cals on a Bike or Fan Bike @MODERATE-FAST pace
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
1 Snatch + 1 Hang Snatch + 1 OHS
EMOM for 6min do:
1 Snatch + 1 Hang Snatch
EMOM for 6min do:
1 Snatch
B:
Every 20 sec. for 6 min
1 Squat Snatch