+97339533130
Warm up
200m Run
3 Rounds
1 Sprint
10 KB deadlifts right
10 KB deadlifts left
10 push ups
Strength
3 Power Cleans + 1 Push Jerk (not touch and go)
5 Sets @65%
Deadlifts
15 Reps @40% 12 Reps @45% 8 Reps @53% 6 Reps @60% 6 Reps @60%
6 Reps @60%
Metcon
EMOM 16 Mins
Min 1: 12/9 Cals Assault bike
Min 2: 10 Burpee box jump over لحد يطيح من البوكس
Min 3: 14/11 Cals row
Min 4: 60 Double Unders
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility