15 April 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

AMRAP 25MIN

10 Box Jump with Slam Ball throw
5 Shuttle Sprints into Bear Crawl
10 Slam Balls
15 Butterfly Sit-ups
10 Plank Walkout

RedZone

Workout

AMRAP 25

3 Laps Run
5 DBL Macho Man Complex

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

Freeze

Workout

1.Band bicep hold
2.Band pull apart hold
3.Band chest press hold
4.DB Lat raise hold
5.Triceps dip hold
6.Plate OH hold

x3 Rounds