Complex Build - Strength
EVERY TWO MINUTES FOR SIX ROUNDS
3 deadlift,
2 hang power clean,
1 push press/jerk
THEN AT 70% OF YOUR LAST LIFT
A 12 MIN AMRAP
ADDING ONE REP EACH ROUND
4 CALORIE ROW
3 DEADLIFT
2 HANG POWER CLEAN
1 PUSH PRESS
"Full Body Pyramid" Complete 3 Rounds For Time 10 Burpees 20 Push ups 30 Sit ups 40 Air Squats 50 Mountain Climbers 40 Alt Leg Lunges 30 Jumping Jacks 20 Plank Jacks 10 Pike Push ups ( https://youtu.b
7 min AMRAP # 1 2, 4 , 6 , 8, etc Box Jumps/Steps KB/DB Swings (Find something to Swing) 3 min Rest 7 min AMRAP # 2 2, 4, 6, 8, etc Sit ups SA DB/KB Thruster (Split between Right & Left) or BB, MB, SB
Tabata Options 8 Rounds of 20 secs work - 10 secs rest 1 min rest between exercises BB Version Deadlift Hang Power Clean Front Squat Push Press 35/25 kg Scale up or down as required DB/KB Version Dead