Wednesday 17.02.21

Fitness: 1. OTMx14

Odd: 2 Front Squats

Even: 4 Back Squats

Load @ 60% of 1RM Front Squat

2. On the 4:00 x 4 Rounds:

20 Alternating Hang DB Power Snatch (22.5/15kg)

20 Single DB alt Step Ups (22.5/15kg)

20/15 Calorie Bike Erg

*3.30 cap per round. If you get capped, take away the DB on the step ups. Performance: 1. See Fitness

2. On the 4:00 x 4 Rounds:

20 Alternating DB P Snatch (22.5/15kg)

20 Single DB alt Step Ups (22.5/15kg)

20/15 Calorie Bike Erg

*3.30 cap per round. If you get capped, take away the DB on the step ups.

Sweat: 2 x 1000/900m (damper @ 2)

2 x 1000/900m (damper @ 4)

2 x 1000/900m (damper @ 6)

2 x 1000/900m (damper @ 8)

2 x 1000/900m (damper @ 10)

*90 seconds between each interval, including the final 1000/900m before starting the 10k

then

10k (Start damper at 10 and reduce by 1 every 1000m)

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