A:
5-5-5-5-5 Box Squats
5 sets of 8/8 Single Arm Bent over DB Rows
Start a new round of both exercises every 2:30min.
B:
5 Rounds for time of:
400m Run
16 KB Clean + Jerk
12/12 KB Lunges
8 Burpees
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Wallballs
8 Burpees
6 Lateral Jumps over Medball
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 V-Ups
20 Banded Glute Bridges (fast reps)
Focus on device:
AMRAP of:
12/9cals Assault Bike
12/9cals Row
12/9cals Bike
12/9cals Ski
continue where you stopped on the 2nd time.
OLYMPIC WEIGHTLIFTING
A:
EMOM in 6min of:
2 Clean Pull + 1 Power Power Clean
EMOM in 6min of:
1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean
EMOM in 6min of:
1 Power Clean
B:
Every 20 sec. for 4 min
3 Power Clean