6 sets of:
3min on 2min off
1. AMRAP of:
8cal Echo Bike
12 Single arm DB-H. Clean and Jerk (6 each arm)
8 T2B
2. AMRAP of:
6 Burpees
12 SA Snatches
18 DB DL
800m Run (sync)
80 Partner WB
40 TTB (split)
800m Run
40 Burpees over partner in plank
40 Push ups (split)
800m Run
80 sit ups (sync)
40 Pull Ups (split)
Row
Echo Bike
SkiErg
Time Cap - 50min
To be completed in teams of three. Keep moving the whole time. Scaled Calories are:
Rower - 600/500
Echo Bike - 500/400
Ski Erg - 600 - 500
5 sets
5 strict presses
Into
ME Chin over bar hold
Rest while Partner Works
3 sets
1 Min ME Echo Bike
1 min ME Gobletsquats
1 min ME Burpee over DB
1 min rest
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
1 Snatch Pull + Snatch High Pull + Snatch
5 sets
6-10 Chaos Bar OHS
Rest 60s
2 Sets
Amrap9
Row for Meters
Rest 1 min
Amrap9
Run for Meters
Rest 1 min
All parts should be done in Zone 2 (Nosebreathing if possible)
Aim for nosebreathing if possible and keep heartrate @~120-150
6-10 Nordic Hamstring Curl
6-10 Nordic Hamstring Curl
6-10 Nordic Hamstring Curl
Controlled Eccentrics
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
Controlled Eccentrics
12-20 Parallette Push-Up
12-20 Parallette Push-Up
12-20 Parallette Push-Up
Controlled Eccentrics
4 sets 3 Min on // 1 Min off
20/15 Calories Echo Bike (Max 1 Min)
15 Wallballs (20/14)
ME Farmerswalk in 7,5m Lanes
2 sets
25-30 banded Facepulls with 1s hold in Peak contraction
45s-60s Hollow Hold