18 January 2024

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

VO2

Workout

TIME CAP (30 MIN)

10 BARBELL THRUSTERS
3 MALCOM RUNS
12 AMERICAN KB SWING
12 DB HANG SNATCH (2 DBS)

LAST 2 MINS OF WORKOUT, FINISHER PLANK

Metcon

Workout

5 Rounds

8 Burpees
12 DL
200m ski

5 Rounds

12 Gorilla Row
10 Hallow Rock
200m rowing

TC: 30 mins