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  • Writer's picturemeganfoley6793

Team Friday 29th April

Group Warm Up

- Mobility

- Cardio

- AMRAP IN 4 MIN:

10 Hang Power Clean & Press (20/15)

10 KBS (16/12)

10 DB Snatches (10/7)


WOD - 30 mins work

(All Reps are Synchronised)


6 rounds:

10 DB Snatches

5 Burpees Over Box


into


12 - 9 - 6:


Burpees Over Bar

Power Clean & Press


into


6 - 9 - 12:


Heavy KBS

Burpees


into


Max Cals AD

(Change every 10 Cals)


RXD Weights

22.5/15 kg

60/45 kg

28/20kg


Scaled 1 Weights

17.5/12.5 kg

50/35 kg

24/16 kg

Scaled 2 Weights

15/10 kg

40/25 kg

20/12 kg


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