0:00-8:00
800m run
60 doubleunders
40 wallballs
9:00-16:00
600m run
50 doubleunders
30 wallballs
17:00-24:00
400m run
40 doubleunders
20 wallballs
25:00-30:00
200m run
30 doubleunders
10 wallballs
Find max weight in 12min.
Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.
For time
5X3 Box Jumps
- increase box height after each set if possible -
In 12' work the weight up for the following complex:
Power Clean and Jerk (2" pause at catch) +
Clean +
Front Squat +
Jerk
- no fails! -
3 sets of:
8 strict Leg raises
8 single leg KB-rom. DL/side
8 Plank KB-pull through
- 1' rest -
In Teams of 2:
8 sets of 30s on / 2:30 off on Air Bike (each)
- 2 Scores -
Score A) time to reach 100/75cal
Score B) total cal after 8 sets