A: Core prep
3 x
20 slow knee-tucks right into 30 russian twist
1 min plank
B: On the 2 mins x10 at increasing loads
1 power clean + 1 full clean + 1 jerk
A: Core prep
3 x
20 slow knee-tucks right into 30 russian twist
1 min plank
B: On the 2 mins x10 at increasing loads
1 power clean + 1 full clean + 1 jerk
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back