4 cycle met con
3 mins on AMARAP - 90 sec rest 4 cycles
12 squats
12 T2B
12 (6 per arm) DB snatch 75/55/55/25
Power Porgram:
| SQUAT | BENCH | Sumo DL | ||
| 1x3 @85% | 4x2 @80% | 1x3 @85% | 4x2 @80% | 4x2 @65% |
| SQUAT | BENCH | Sumo DL | ||
| 1x3 @85% | 4x2 @80% | 1x3 @85% | 4x2 @80% | 4x2 @65% |
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym