Front Squat 5×3 Deadlift 5rm then In teams of two or three complete 15 minute AMRAP of: 300m Row sprint 1 x bear crawl down and back keeping feet and hands on the line One person must complete the entire round before the next team member can begin the next round Score the meters rowed by each team
Read MorePress 3×5 Dips 3 x failure then 3 Rounds for max reps of’: 60 seconds of burpees rest 30 seconds 60 seconds of knees to elbows rest 30 seconds 60 seconds of push-ups rest 30 seconds 60 seconds of ball slams (30/20) rest 30 seconds
Read MoreBack Squat 3 x 5 Chin-ups 3 x failure then 5 rounds of: 200m sprint 20 lunges (advanced athletes will weight)
Read MoreHang Power Clean skill work Chin-ups 3 x failure then “DT” 5 rounds of: 12 Deadlifts (155/95) 9 Hang Power Cleans 6 Push presses/Push Jerks/ Jerks (athletes choice)
Read MoreKB Warm-up 2 x Front squat + 1 jerk (5×3) then 8 rounds for max reps of: 30 seconds of max double unders 30 seconds rest 30 seconds max sit-ups rest 30 seconds
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