2 x 5, 0:10 Rest between sets.
1:00 Rest between rounds.
*This is Kipping HSPU practice. Dial in your technique.
30m Sled Push, Sprint.
6 Deadball Cleans (Over shoulder), 65kg/45kg
5 Push Up Renegade Rows, 20kg/15kg
5 sets of the following Snatch Complex,
2 Snatch First Pulls + 1 Snatch
OTM x 16 (4 Rounds),
Minute 1: 7 Wallballs, 20lb/14lb + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps, 60cm/50cm
Minute 3: 7 SDHP + 7 Thrusters, 35kg/25kg
Minute 4: 15/12 Calorie Row
12 Minutes to build to a heavy set of 4.
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts, 70kg/47.5kg
200m Run at the start of every round.
My laptop has broken down and is in the shop getting fixed. I will not be able to do the individual extras program for those that are expecting it this week. I have done a few people’s so some of you will have yours, but otherwise, you can repeat last weeks if you’d like or have the week off extras.
Sorry for the stuff around crew.
For those on the Weightlifting program your program will be delivered as per usual. 👍🏻
9:30am Class ONLY today due to the public holiday.
Teams of 3,
AMRAP in 30:00
75/50 Calorie Row or AirBike
75 Wallballs, 20lb/14lb
50 Power Cleans, 50kg/35kg
Add 10kg/5kg to barbell each round.
1- Open Workout 18.3
Click the link below for the workout details, scaling and movement standards.
9:30am Class ONLY on Monday due to public holiday.