AM- MOVE/ COND.
FOR QUALITY: :
1km row + 50 air squats
Every 0:20 x10mins
1 squat snatch, 1 hang squat snatch
@40%
2km row +35 air squats
Every 0:20 x10mins
1 clean pull, 1 hang clean, 1 split jerk
@40%
3km row + 20 air squats
*air squats for quality.
BURN BRIDGES
Push Press:
4 x 1reps @ 90%
1 x MEreps @ 75%
2:00 rest between sets
B) BB Wave 1:
10 Thrusters, 42/30kg
5:00 Max distance Row
1 Round of NATE
2 Muscle-ups
5 HSPU
8 Swings, 32/24kg
Rest 2:00, repeat x 3
C) BB Wave 2:
10 Toes to Bar
1 Round of DT @ 60/40kg
12 Deadlift
9 Hang Cleans
6 Push Jerks
5:00 AMRAP
9 burpee box overs
25 wall balls
50 DU
Rest 2:00, repeat x 3
D) BB Wave 3:
3 x 30 GHD Sit-ups
3 x 20 Good Morning (banded)
3 x 10 Back extensions
*rest as needed.