For Time:
100-80-60-40-20 Double Unders/singles double it.
50-40-30-20-10 Wallballs 20/14# to 10/9ft.
25-20-15-10-5 Hang Power Snatches or hang clean press 75/55#
*Time Cap: 25 Minutes score is where you get on the ladder.
Example:
1st round
Do 100DU, 50 wall balls, 25snatches
2nd round
Do 80DU, 40WB, 20snatches
3rd round
Do 60,30,15
Section2
1-2-3-4-5-6-7-8-9-10:
Dumbbell Squats 50/35#
Bar-Facing Burpees
*Time Cap: 15 Minutes To Complete
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between