WIth a 60 minute time cap, see if you can complete the following work.
Only one athlete working at a time
15 rounds (celebrating 15 decades of Canada) :12 deads, 9 hang cleans, 6 jerks, 3 thrusters, 15 pull ups, 30 push ups, 45 squats. Bar work is all at 135/95
Part A: 36 Min Hypertrophy EMOM
(Aim to get close to failure by 12-15 reps in each minute)
1. Renegade Rows (push up on DB + right arm row + left arm row)
2. Bulgarian Split Squats (12/15 per side)
3. Alternating Bicep Curls (12/15 reps per arm)
4. Side Lunge Step with DB (12/15 per side)
5. Weighted Dips
6. Weighted step ups (complete all 12-15 reps on one leg prior to moving to the second leg)
Part B: "Core Burnout"
AMRAP each minute (aim for 25-35 reps)
1. Crunches
2. Oblique Twist (Bicycles)
3. Toe Touches
4. Knee Tucks
5. Russian Twist