A. Chin Up: (OT2M)
5s x 3 x 85-90% (of last weeks 3RM)
1s x max Bodyweight
*If you didn't do last week, set a 3RM in 10 mins.
*If you don't have 3 Unbroken Chin Ups:
alt OTM for 6 rounds (12 mins)
Odd: Challening Chin over bar Hold
Even: 1-2 BW or 5 Banded
B. 18 min OTM:
M1 15-25 Wall Balls (9/6kg, 10/9ft)
M2 30 sec Echo for cals (0 - 30 sec)
M3 7-22 Push Ups
M4 30 sec Echo for cals (0 - 30 sec)
M5 10-20 alt Goblet Reverse Lunges (24/16kg)
M6 30 sec Echo for cals (0 - 30 sec)
*Aim to keep consistent across.
Performance:
A. See Fitness
B. 18 min OTM:
M1 10-12 Thrusters (42.5/30kg)
M2 30 sec Ski for cals (0 - 30 sec)
M3 15-25 Wall Balls (20/14lbs, 10/9ft)
M4 30 sec Ski for cals (0 - 30 sec)
M5 6-12 Box Step Ups (22.5/15kg, 24/20")
M6 30 sec Ski for cals (0 - 30 sec)
*Aim to keep consistent across.
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