28 December 2021

RX

Strength/Skill

Complex

Every 90s x 8 complete:

30 DU + 4 Power Snatch

(load increase every 2 rounds)

Workout

AMRAP 10

7 TTB
8 Deadlifts
9 Back Rack Lunges

Rx 40kg/30kg

METCON

Workout

Station Work

30s Reverse Lunges
30s HR Push Ups
30s Air Squats
30s Plate GTOH
30s Crab Walk

60s Rest

8 rounds

(28 min total)

BASELINE

Workout

EMOM 32
Min 1 – 100-200m Run
Min 2 – 18 Plate GTOH
Min 3 – 10 V Ups + 8 HR Push Ups
Min 4 – Rest