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%"
4 mins on 4 mins off x 4 AMRAP
Burpees Over the Rower
Row cals
T2Bs
Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each