LET’S GET PHYSICAL

3 Rounds for time of
1200 m Run/1500m Ski Erg
1000 m Row
100 Double Unders
*Time Cap 40 minutes

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. Snatch Pull + Snatch 8 | 1 | 90"

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

C. 3 Rounds for time of
14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes

LET’S GET PHYSICAL

5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls

*Athletes to have at least 1 minute of wall balls

LET’S GET PHYSICAL

A. Back Squat 5 | 7 | 2"
*Intent is to complete sets at 85-90% of 7 rep max

B. 2 Rounds Each For Time (EFT) of
30 Toes to Bar
120 Double Unders
15 Burpee to Target
120 Double Unders
30 Pull Ups

rest 3:00 after each round

*Time Cap 21 minutes

LET’S GET PHYSICAL

3 Rounds for time of
1200 m Run
1000 m Row
100 Double Unders
*Time Cap 40 minutes

LET’S GET PHYSICAL

A. Clean and double Jerk 5 | 1+2 | 3" @70%

B. 20 minute EMOM of:
odd minute: 3 squat cleans increase weight every other odd minute
even minute: 30 double unders

LET’S GET PHYSICAL

A. Dumbbel Turkish Get-ups 3 | 5L + 5 R | '90

B. *21*15*9* reps for time of:
DB Devils Press 22,5/15 kg
DB Box Step-Overs
Chest to Bar Pull-ups
*= 50 Double Unders

LET’S GET PHYSICAL

A. Ring Muscle-up practise 20 minutes

B. 5 rounds of:
1st minute: 50 double unders
2nd minute: 15-12 cal row
3rd minute: 12-10 cal Ski-erg
4th minute: ME cal Echo bike
5th minute: rest

LET’S GET PHYSICAL

A. Muscle snatch 5 | 2-3| '45

B. 15 min. Snatch Complex of:
Hang Snatch
Snatch

C. for time, 3 rounds of:
500 m. row
40 double unders
30 wallballs
20 burpees
10 pull-ups