Friday March 26
A. Every 2 min x 5 sets
1 Deadlifts
1 Squat Clean
1 Hang Squat Clean
1 Jerk
*either barbell or do 3 of each movement with DB
+
Optional Core Hold of your choice after complex
B. For time (15 min CAP)
15 Front Squats
30 T2B or Hanging Knee Raises
15 Thrusters
1 min Rest
15 Front Squats
30 C2B or Ring Rows
15 Thrusters
1 min Rest
15 Front Squats
30 Bar Muscle-ups or 30 “Pulls” + 30 “Push”
15 Thrusters
*use a barbell at (40/30kg) or use DB
C. 5 min AMRAP of
30s Plank
10 Hollow Body rocks
10 Twists with Object
OR
OPEN ATHLETES
For time (15 min CAP)
15 Front Squats
30 T2B
15 Thrusters
1 min Rest
15 Front Squats
30 C2B or Ring Rows
15 Thrusters
1 min Rest
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
*Rx weight is (43/29kg)
Immediately when finished you have an extra 7 min to complete a max load of
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk