Fitness:
In Pairs: 3 x 7 min AMRAPs. 1 person working at a time.
2 minutes rest between.
A. 21 Front Rack alt Lunges (40/30kg)
21 Bike Erg Calories
B. 15 Front Squats (50/35kg)
15 Lateral Burpees
C. 9 Power Cleans (60/40kg)
9 Push Ups
Performance: In Pairs: 3 x 7 min AMRAPs. 1 person working at a time.
2 minutes rest between.
A. 21 Overhead Squats (40/30kg)
21 Echo Bike Calories
B. 15 Thrusters (50/35kg)
15 Lateral Burpees
C. 9 Power Cleans (60/40kg)
9 Handstand Push Ups
Competitors Class:
A. OTM x 12 (3 rounds)
M1: 30 sec Kettlebell Drag though
M2: 15 sec (e side) Side Plank on Knee & Elbow, Lateral Leg Life Hold
M3: 30 sec Kneeling Landmine Antirotations
M4: 15 sec (e side) Low to High Banded Woodchop
B. On a 36-minute running clock
At the 0:00
21-15-9
Overhead Squat (43/29kg)
Kipping HSPU
At the 12:00
15-12-9
Deadlift (140/95kg)
Strict HSPU
At the 24:00
9-7-5
Power Clean (80/60kg)
Burpee Box Jump Over
*8 min cap on each workout.
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