AMRAP 20,30 or 40 mins. Your choice
BBC (Barbell Bear Complex) 35/25 kg
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat or Overhead Squat
DB/KB Version
Alternate Rounds Right and Left Arm
5 SA Deadlift
5 SA Hang Power Clean
5 SA Racked Squat
5 SA Push Press
5 Goblet Squat
Non Equipment Version
5 Burpees
5 Sit ups
5 Leg Lunge
5 Push ups
5 Air Squats
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp