4 March 2022

RX

Strength and Skill

Olympic lifting

EMOM 12

2 power snatch

(increase weight every 2 rounds)

Workout

AMRAP 5
8 BB thruster (45/30kg)
8 box jump overs

90s rest

AMRAP 6

8 BOBB
8 TTB

METCON

Workout

Complete:

50-40-30-20-10

-Box step over(bodyweight)
-SA DB push press

10-8-6-4-2

-SA DB devils press
-DB BBSO

TC 28 mins

BASELINE

Workout

EMOM 28

Min 1: 15-20 hollow rocks

Min 2: 2-3 stairs run

Min 3: 16 reverse lunges
+
6 push ups

Min 4: 30-40s wall sit