Monday 31.05.21


1. Cycle W6 - Front Squat: 6s x 5r x 75% (of 3RM) OT2M

2. 13 Min AMRAP:

40 Air Squats

300/250m Row

20 Kettlebell Swings (24/16kg)

Performance: 1. See Fitness

2. 13 Min AMRAP

40 Air Squats

300/250m Row

20 Power Snatches (35/25kg)

Sweat: 3 Rounds for time

21/18 Cal Echo Bike

21 Lateral Burpees

15/12 Cal Echo Bike

15 Lateral Burpees

9/6 Cal Echo Bike

9 Lateral Burpees

3 minutes rest between rounds.

Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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