Hoodie Order
Fitness:
A. In 15 minutes, establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.
B. 5 min AMRAP
15 Front Rack alt Lunges (42.5/30kg)
12/10 Calorie Row
- 2:30 Rest -
5 min AMRAP:
15 Wall Balls (9/6kg)
10/8 Cal Bike Erg
Performance:
A. See Fitness
B. 5 min AMRAP
15 Wall Balls (30/20lbs or 12/9kg)
10/8 Cal Bike Erg
- 2:30 Rest -
5 min AMRAP:
15 Front Rack alt Lunges (42.5/30kg)
12/10 Calorie Row
Sweat:
In teams of 3, complete 600 Ski Calories.
Min 1: Max Calorie Ski
Min 2: 10 Burpees
Min 3: Rest
*alternate station every minute.
Weightlifting:
(0 - 17 min)
In 15 minutes, establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.
- If you did this in class -
15 minutes to establish a Split Jerk Heavy Single. Then complete max unbroken push jerks at 70% of that.
(18 - 23 min)
Rack Support: OTM (5 sets)
10 seconds for max load. Start at 110% of 1RM Front Squat and increase.
(25 - 45 min)
C. 3 Rounds:
10 Box Jumps (30/24") (step down)
- Rest 30 seconds -
8 Romanian Deadlifts
- Rest 30 seconds -
6 Nordic Curls
- Rest 30 seconds -
15 Slider Leg Curls
- 2 min rest -
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