5 minutes on 2 minutes off x 4
Start at the top with the run every new round
500m run
then AMRAP
5 power cleans 135/95
7 push jerks
9 back squats
15 T2B
5 minutes on 2 minutes off x 4
Start at the top with the run every new round
500m run
then AMRAP
5 power cleans 135/95
7 push jerks
9 back squats
15 T2B
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%