Wednesday 04.06.2025
- Kat
- Jun 1
- 2 min read
Fitness:
A. Clean (Power or Squat): 3-2-2-2-2
*Build to a challenging for the day.
B. 12 min AMRAP:
15 Thrusters (20/15kg)
10 Toes to Bar
5 Strict Pull Ups
Performance:
A. Clean: 3r x 75%, 4s x 2r x 80%
B. 12 min AMRAP:
15 Thrusters (20/15kg)
10 Toes to Bar
5 Bar Muscle Ups
Weightlifting:
(0 - 15 min)
A. Clean: 3r x 75%, 4s x 2r x 80%
*If you did this in class, do:
Snatch Pull: 4s x 3r x 100%
(15 - 30 min)
B. Split Jerk Behind the Neck: 3r x 75%, 4s x 2r x 80%
(30 - 45 min)
C. Back Squat: 5s x 2r x 70% Sweat:
A. 3 rounds alt OTM:
M1: 10-12 S leg Hip thrusts
M2: 12/9 Cal Bike Erg
M3: 10-12 DB Skullcrushers
M4: 12/9 Cal Bike Erg
M5: 10-12 Incline DB Bicep Curls
M6: 12/9 Cal Bike Erg
Resistance exercises taken to near failure
B. Death by Echo Calories (with rest)
1 min work / 1 min rest
*Start at 12/9 Calories.
Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.
Compare to 14/4/25
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