Essentials
A
12min to work on these Skills
Double Unders
Rope Climb
Hollow Body
Rest 3min
B.
6 Sets
Deadlift x 6 reps
On the 2min Marks
Rest 3min
C.
2 Sets
AMRAP 2min
Kettlebell Swing x 10 reps
No Push Up Burpee x 5 reps
Rest 6min
Fitness
A
12min to work on these Skills
Double Unders
Rope Climb
Kip
Rest 3min
B.
6 Sets
Power Clean x 5 reps 135/95
On the 2min Marks
Rest 3min
C.
2 Sets
AMRAP 2min
Power Snatch x 5 reps 95/65
No Push Up Burpee x 5 reps
Rest 6min
Performance
A
4 Sets
V-Ups x 15 reps
Ice Cream Makers x 10 reps
On the 3min Marks
Rest 3min
B.
6 Sets
Tempo Pull Power Snatch x 2 reps
*Work to a Moderate load, Speed and form are priority over weight*
*5 sec pull to mid thigh*
On the 2min Marks
Rest 3min
C.
2 Sets
AMRAP Unbroken Power Snatch 155/105
Rest 6min