LET’S GET PHYSICAL

5 Rounds Each for time of
400 m Run
20 Wall Ball
10 Power Clean 70/50 kg
5 Wall Walk
rest 2:00 after each round

Time Cap 40 minutes

LET’S GET PHYSICAL

A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Dumbbell Press
20 Plate Halo
8L/8R 1/2 Kneeling Dumbbell Press
* Commence a new set every 3:00

B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 45 second Sandbag Carry
3rd minute : 12 - 16 Cal Ski Erg
4th minute - Rest

LET’S GET PHYSICAL

A. Pause Hang Power Clean 5 | 5 | 3"

B. 14 Minute AMRAP
50 Double Unders
25/20 Calorie Row
10 Double Kettlebell Hang Clean and Jerk 24/16

LET’S GET PHYSICAL

A. Thruster
5 | 5 | 2"
*Looking at 85-90% from last weeks 3 rep
B. 13 minute AMRAP of
1 Wall Walk
1 Legless Rope Climb
1 Rope Climb
*Athlete to add 1 Wall Walk each round

LET’S GET PHYSICAL

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max

B. 4 Rounds of 3 mins on/1 min off of
400 m Run
in remaining time max effort burpees to target

LET’S GET PHYSICAL

A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"

B. Handstand Walk Technique Work
*Experienced athletes to work on HS holds

C. 15 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest

LET’S GET PHYSICAL

In Partners 30 minute AMRAP of:
2000 m Row (1 Partner to hold handstand)
150 Wall Balls (1 Partner to hang from Pull Up bar)
100 Toes to Bar (1 Partner to hold top of push up)

LET’S GET PHYSICAL

A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"

C. 15 minute AMRAP of
Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set

LET’S GET PHYSICAL

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups