AMRAP in 4min of:
4 Burpees
6 Hang Power Cleans + Jerk
1min Rest
AMRAP in 9min of:
4 Burpees
6 Hang Power Cleans + Jerk
8 T2B
60 Double Unders
1min Rest
For Time:
30 Burpees
15 Hang Power Cleans + Jerk
90 Double Unders
15 T2B
30 Burpees
Level 1: 30/20 kg
Level 2: 42,5/30 kg
Level 3: 60/42,5 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
16 DB Suitcase Walking Lunges
8 Push-ups / 8 Ring Rows (alternate every round)
8 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Heel Touches
20 Glute Bridges
20 Toe Touches
Focus on device:
25sec. EASY
25sec. MODERATE
STRENGTH
A:
Front Squats / Back Squats
in 20 min Build up to a heavy
2 Front Squats + 2 Back Squats
in between set do a set of
12-15 Landmine T-bar Row
B:
3 Rounds
12 DB Stiff Leg DL w/3 sec Down
20 BB Reverse Lunges
20 Sumo Stand DB Squats on Boxes
Hold DB in between your legs