Fitness:
A. 5 sets every 3 minutes:
10 Single Leg Hip Thrusts (e side)
+ 5 Banded Press
B. 16 min AMRAP:
400m Run
20 Single Arm Russian KB Swings (20/12kg)
30/24 Cal Row
20 Single Hanging DB Box Step Ups (22.5/15kg)
Performance:
A. 15. minutes to complete:
Snatch: 5 x 1 x 84-90%
*Start at around 84% and build to 90%
B. 16 min AMRAP:
400m Run
20 Single Arm Russian KB Swings (24/16kg)
30/24 Cal Row
20 Single Hanging DB Box Step Ups (32.5/22.5kg) Weightlifting:
(0 - 15 min)
A. Snatch: 5 x 1 x 84-90%
*Start at around 84% and build to 90%
*If you did this in class:
Snatch Pull: 5 x 2 x 90-95%
(15 - 30 min)
Build to a quality complex: 1 Split Jerk Behind the Neck + 3 Back Squats
(35 - 41 min)
Accessory:
Max distance Sandbag carry in 60 seconds
- 1 min rest between -
Sweat:
5 Rounds
4 min Echo Bike for average watts
4 min rest (must walk 200m in this time)
Score is overall average.
Compare to 30/8/23
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