Fitness:
A. 12 minutes to complete: 5s x 10r Back Rack alt Reverse Lunges.
B. 15 Min AMRAP:
20 Russian Kettlebell Swings (32/24kg)
15 Sit Ups
10/7 Calorie Echo Bike
5 Strict Pull Ups
Performance:
A. 12 minutes to complete: Week 5 of your 5/3/1 Front Squats: 5 x 65%, 75% & 5+ x 85%. *Refer to the spreadseet for your specfic increases from the last wave.
B. 15 Min OTM:
M1: 10-15 Deadlifts (100/70kg)
M2: 10-15 Toes to Bar
M3: 10-15 Power Snatch (42.5/30kg)
M4: 10-15 Chest to Bar Pull Ups
M5: 9/6 Calorie Bike Erg
*The target here is maintain a similar output across the 3 rounds and move smoothly and efficiently.
Sweat:
For time:
Echo Bike: 4x Bodyweight in Calories
E2MOM (Not including 0) complete 8 alternating Hang Dumbbell Snatch (22.5/15kg)
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