Fitness:
A. 15 minutes to complete 4 rounds:
10 alt DB Reverse Lunges
10 DB Deck Press
B. 8 Rounds for time:
8 Burpees
12 Kettlebell Swings (24/16kg)
*10 min time cap
Performance (Open and Quarterfinal focus):
A. 15 minutes to complete: Tempo Front Squat: (2111)
6-5-4-3
Final set should be around 85%. 8-9/10 difficulty.
B. 8 Rounds for time:
8 Bar Facing Burpees
8 Power Clean & Jerks (40/30kg)
*10 min time cap
Sweat:
5 Rounds for reps
6 mins work, 3 mins rest
500/425m Row
25 Russian KB Swings (32/24kg)
Max Calorie Echo Bike in the remaining time
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