04 March 2022

RX

Strength /Skill

10 min for a heavy Squat Clean

6×3 Touch and go

Workout

21-15-9

Double Dumbbell Clean and jerk
Burpees

VO2

Workout

KETTLEBELL TABATA

20sec KB front squat
20sec KB swing
20sec RIGHT ARM snatch
20sec LEFT ARM snatch

REST 20 SEC

RedZone

Workout

AMRAP 25

3 Laps Run
5 DBL Macho Man Complex

*Macho man
3 Power Clean
3 Front Squat
3 Push Press

HIIT

Workout

Part 1 x 3
10 QB swing
50 Skipping rope
20 Kcal row

Part 2
4 Laps running
10 HR PU
2 laps farmer walks
10 step box with DB