A:
EMOM for 15min do:
1 Power Clean + 1 Squat Clean (reset between reps)
B:
"DT"
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX: 70/47.5kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Medball Cleans
10 Medball Lunges (on shoulder)
10 Medball Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30sec. Hollow Rocks
30sec. Superman Rocks
15sec. Side Plank up & downs - l
15sec. Side Plank up & downs - r
Focus on device:
1min Easy
15sec Sprint
45sec. Moderate
(finish with 1min Easy)
STRENGTH
A:
Bench Press
10@50%
10@55%
10@60%
10@60%
10@60%
B:
3-4 Rounds
12 DB Bench Press
12/12 DB Row
C:
3-4 rounds
20 Banded Tricep Push Down
15 KB Bicep Curls