Fitness:
For time:
3 Rounds
20 Front Squats (52.5/35kg)
15 Box Jumps (24/20")
10 Strict Pull Ups
1 minute rest
then,
200m DB Farmer's carry
DB: (22.5/15kg)
Performance:
For time:
20 Front Squats
15 Box Jumps (24/20")
10 2x KB Deadlifts
1 minute rest
15 Overhead Squats
15 Box Jumps (24/20")
10 2x KB Deadlifts
1 minute rest
10 Thrusters
15 Bar Muscle Ups
10 2x KB Deadlifts
1 minute rest
200m KB Farmers Carry
Barbell: (52.5/35kg)
Kettlebells: (32/24kg)
Sweat:
5 Rounds:
4 min AMRAP / 4 min rest
15/12 Row Calories
15/12 Ski Calories
15/12 Bike Erg Calories
12/9 Row Calories
12/9 Ski Calories
12/9 Bike Erg Calories
9/6 Row Calories
9/6 Ski Calories
9/6 Bike Erg Calories
Compare to 14/3/22
Weightlifting:
(0 - 15 min)
A. Build to a heavy 3 position Power Clean:
(Mid thigh, just below knee & floor). You can dump for the rep on the floor.
B. (15 - 25 min)
Tempo Front Squat (33X1)
2s x 3r x 70%
1s x 3r x 70%+ if able with quality
(30 - 45 min)
C. 1-2-3-4-5-6-7-8-9-10
Deadlift (50% of 1RM)
Press (65% of 1RM)
*15 min time cap.
Compare to 4/2/22
Pete D: 9.14
Jen H: 8.15
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