Fitness
A) 3 sets:
Deadlift x 8-10 reps @ 30X1. Rest 45 secs
Press Up x 10-15 reps @ 2011. Rest 45 secs
V-Ups x 10-15 reps @ 1010. Rest 1 min
B) AMRAP 3 mins:
12 Russian Swings
120ft Shuttle Run (3 x 40ft)
C) Rest 2 minutes, then…
AMRAP 3 min:
12 Air Squats
40ft Suitcase Carry each arm
D) Rest 2 mins, then REPEAT B & C x 2 more each
Performance
A) 7 sets: Clean Pull + Hang Clean + Clean
Drop and reset after Hang Clean. Rest 90 secs between sets.
B) 8 sets:
3 Power Cleans (60/40kg)
3 Burpees
Run 80m
Rest 3 mins
Work hard (97%). Record all 8 times.
A) 3 sets:
Deadlift x 8-10 reps @ 30X1. Rest 45 secs
Press Up x 10-15 reps @ 2011. Rest 45 secs
V-Ups x 10-15 reps @ 1010. Rest 1 min
B) AMRAP 3 mins:
12 Russian Swings
120ft Shuttle Run (3 x 40ft)
C) Rest 2 minutes, then…
AMRAP 3 min:
12 Air Squats
40ft Suitcase Carry each arm
D) Rest 2 mins, then REPEAT B & C x 2 more each
Performance
A) 7 sets: Clean Pull + Hang Clean + Clean
Drop and reset after Hang Clean. Rest 90 secs between sets.
B) 8 sets:
3 Power Cleans (60/40kg)
3 Burpees
Run 80m
Rest 3 mins
Work hard (97%). Record all 8 times.
