LET’S GET PHYSICAL

3 x 8 minute AMRAP's of:
1000/800 m Row
100 Double Unders
10 Power Clean 70/50 kg
then in remaining time perform Max Effort Lateral Burpees over the Bar

note:
- rest 3 minutes between rounds
- Athlete to be finished on Rower by 4:30

LET’S GET PHYSICAL

30 minute alternating EMOM of:
1st minute: 8 - 20 Pull Ups/ Ring Rows
2nd minute: 10 - 20 Alternating Dumbbell Snatch
3rd minute: 8 - 14 Burpees to Target
4th minute: 5 - 15 Thruster 40/30 kg
5th minute: 8 - 20 Box Jump Overs 24/20"
6th minute: Rest
note: Athlete to choose nr of Reps and hold consistent for entire workout.

LET’S GET PHYSICAL

30 minute Alternating EMOM of:
1st minute: 5 - 15 Pull Ups/ Ring Rows
2nd minute: 10 - 20 Alternating Dumbbell Snatches
3rd minute: 8 - 14 Burpees to Target
4th minute: 5 - 15 Thrusters 40/30 kg
5th minute: 5 - 15 Bar Dips/Push Ups
6th minute: Rest

note: Athlete to choose Rep and hold that consistant for entire workout

LET’S GET PHYSICAL

A. Back Squat  4 | 6 | 3"
*heavier than 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 sets for Quality of:
20 Kettlebell/Dumbbell Halos
15 Kettlebell/Dumbbell Clean and Press (L)
15 Kettlebell/Dumbbell Clean and Press (R)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (L)
15 Kettlebell/Dumbbell Single Arm Kneeling Press (R)
30 Kettlebell/Dumbbell Hold Flutter Kicks