Boulder Shoulders | Thursday | 28/12/23

Warm Up: 2 Rounds

15/12 Cals

10 Back Squats (E/B)

10 Straight Leg Sit Ups

10 Behind The Head Press (E/B)

RX Option:

Part A: For Time (12 min TC)

33 – 27 – 21 – 15 – 9:

WBS (9/6)

After each set complete:

6 T2B

3 Power Snatches (60/42.5)

 *** 5 mins rest ***

Part B: 12 min Max Cal Row

Every 2 mins: Including 0:00

Round 1 – 16 Push Press

Round 2 – 14 Push Press

Round 3 – 12 Push Press

Round 4 – 10 Push Press

Round 5 – 8 Push Press

Round 6 – 6 Push Press

(60/42.5)

SCALED Option:

Part A: For Time (12 min TC)

33 – 27 – 21 – 15 – 9:

WBS (6/3)

After each set complete:

6 K2E / KR / RP

3 Power Snatches (42.5/30)

 *** 5 mins rest ***

Part B: 12 min Max Cal Row

Every 2 mins: Including 0:00

Round 1 – 16 Push Press

Round 2 – 14 Push Press

Round 3 – 12 Push Press

Round 4 – 10 Push Press

Round 5 – 8 Push Press

Round 6 – 6 Push Press

(42.5/30)

Finisher:

3 sets x 15 reps

Hanging Leg Raises

Wipers

Bicycle Crunches

Accessory Work:

3 sets x 3

Clean High Pulls

Squat Cleans

Push Jerk

Top Up:

10 sec sprint / 20 off

Bike or Shuttle Runs

X 6, 12 or 18 sets