Legless Rope Climb
Aim- Climbing the rope under high heart rate, managing grip fatigue.
40 Seconds Row
40 Seconds Assault Bike
1 Rep Max Hang Snatch
75 Power Snatches 35/25kg
Aim – Build confidence in positions for the snatch, then go hard on metcon!
Accumulate 4 Minutes in a Pigeon Stretch (each leg)
Burpees Over The Dumbbells
-Remaining time, Max distance Erg (Pick one you need to work on)
Aim – Score is Time for Metcon, then max Calories in remaining time! So go as hard as you can on part 1!
50 Single arm Ring Rows Left
50 Single Arm Ring Rows Right
50 DB Bicep Curls
18 Devils Press
6 Devils Press
Aim – Shoulder Endurance, consistent run, try and move faster as reps go down.
12 Minute Assault Bike
Squat clean & Jerks 75/50kg
(* or Cluster)
Power Clean & Push Jerks 61/43kg
Toes to Bar
Aim- Repeated effort Barbell Sprints, expect grip fatigue
12 Minute Handstand Walk practice
12 Sumo Deadlift High Pulls
12 Box Jump Overs
Aim – Odd movements and high heart rate
Cat Stretch on box