25 May 2021

RX

Strength/Skill

Front squat:
1×3 @ 60 %
1×3 @ 70 %
1×3 @ 80 %
Then build to a heavy single

AMRAP 8 mins
10 DB Front Squats @ 22.5/15kg
12 DB Front Rack Reverse Lunges @ 22.5/15kg

Workout

60 secs work/60 secs rest
x 3
3 DB Power cleans @ 22.5/15kg
3 DB Burpee Box Step ups @ 22.5/15kg

Rest 2 minutes

60 secs work/60 secs rest
x 3
3 DB STOH @ 22.5/15kg
3 DB Burpee Deadlift @ 22.5/15kg

 

METCON

Workout

30 min AMRAP:
20 Cal Row/Bike
30 Hollow Rocks
8 Pull-ups
16 KB Swings
24 Air Squats