A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
B: 1 power clean + 1 Full clean
EMOM x 12
1 rep at 77.5%
Bench Press - using your latest 3 RM -
1x8 at 65%,
2x6 at 70%,
2x5 at 75%
3x4 at 80%
1 AMRAP at 85%"
A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
B: 1 power clean + 1 Full clean
EMOM x 12
1 rep at 77.5%
Bench Press - using your latest 3 RM -
1x8 at 65%,
2x6 at 70%,
2x5 at 75%
3x4 at 80%
1 AMRAP at 85%"
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately