Warm Up: 2 Rounds
10 Cals
10 Good Mornings
10 Hang Power Cleans (E/B)
10 Box Steps
10 Sit Ups
20 Calf Raises
RXD Option:
Part A: 10 min
50 Ball Over Bar (25/20)
Max Metre Row
*** 3 mins rest ***
Part B: AFAP in 8 mins
1 – 2 – 3 – 4 – 5 … ETC
Clean & Jerk (60/42.5)
Burpee Box Jumps (30/24)
*** 3 mins rest ***
Part C: AMRAP in 6 mins
6 MB Sit Ups (9/6)
6 T2B
12 Bar Hops
*** 3 mins rest ***
Part D: Max Reps in 4 mins
BB Step Ups(25/20)
SCALED Option:
Part A: 10 min
50 Ball Over Bar (20/12)
Max Metre Row
*** 3 mins rest ***
Part B: AFAP in 8 mins
1 – 2 – 3 – 4 – 5 … ETC
Clean & Jerk (42.5/30)
Burpee Box Steps (24/20)
*** 3 mins rest ***
Part C: AMRAP in 6 mins
6 MB Sit Ups (6/3)
6 K2E / KR / RP
12 Bar Hops
*** 3 mins rest ***
Part D: Max Reps in 4 mins
BB Step Ups (15/10)
Finisher:
3 sets x 30 secs
Sit Ups
Plank
Hot Hands
Accessory Work:
3 sets x 5 reps
Deadlift
Back Racked Lunges
Bent Over Rows
Top Up:
6 secs Sprint
24 secs Easy x 8
1 min rest
1, 2 or 3 sets
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