14 November 2021

RX

Strength/Skill

Clean Complex

Every 2:00 x 6 complete

2 deadlift + 2 squat clean + 1 split jerk

Workout

WOD (AMRAP 12)

15 wall balls
10 TTB
15 Alt DB hang snatch

 

METCON

Workout

AMRAP 12

20/16 cals
40 DU/ 80 SU
12 DB Push press

2 mins rest

AMRAP 12

14/10 cals
10 DB thrusters

 

BASELINE

Workout

On a 28 minute clock

AMRAP

20 wall step ups
10 HR push ups
10 V ups

Every 5 minutes complete 200m run

 

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series