A:
6-6-6-6-6 Front Squats
5 sets of 40m Heavy Farmer Carry
Start a new round every 3min.
B:
4 rounds for time of:
21 SDLHP
15 Burpees
9 V-Ups
Time cap: 13min.
Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
30 Jumping Jacks
20 Squats
30 Mountain Climbers
20 KB Sumo Deadlift High-Pulls
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Sit-ups
20sec. Leg Raises
20sec. Rest
Focus on device:
3min Increasing Pace (1min @40% / 1min @60% / 1min @ 80%)
1min Easy
3min Increasing Pace (1min @40% / 1min @60% / 1min @ 80%)
OLYMPIC WEIGHTLIFTING
A:
Every 75 sec. for 10 Sets.
1 Squat Snatch
B:
Barbell Cycling
28 Power Snatches in UB Sets of 7
Rest 3 min.
20 Power Snatches in UB Sets of 5
Rest 3 min.
12 Power Snatches in Ub Sets of 3