Wednesday 15.03.23

Fitness:

4 min AMRAP:

10 Wall Balls (9/6kg)

10/8 Calorie Row

- 4 min rest -

4 min AMRAP:

10 Deadlifts (80/60kg)

10/8 Calorie Row

- 4 min rest -

4 min AMRAP:

10 Wall Balls (9/6kg)

10/8 Calorie Row

Performance:

4 min AMRAP:

10 Wall Balls (20/14lbs)

10/8 Calorie Row

- 4 min rest -

4 min AMRAP:

5 Squat Cleans (60/42.5kg)

10/8 Calorie Row

- 4 min rest -

4 min AMRAP:

5 Thrusters (60/42.5kg)

10/8 Calorie Row

Sweat:

40 min AMRAP:

10m Dog Sled Pull & Push (100/70kg)

20 Russian Kettlebell Swings (32/24kg)

30/23 Calorie Bike Erg

400m Run

50 alt BW Step Ups (24/20")

Weightlifting:

(0 - 15 mins)

A. Split Jerk: 15 minutes to build to a tough double.

(20 - 30 min)

B. OTM for 10 minutes:

7 x 1 Hang Squat Snatch @ 65-70%

+ 3 heavier attempts. Miss and the sets end.

(35 - 45 min)

C. OTM for 19 minutes:

7 x 1 Power Clean & Jerk @ 65-70%

+ 3 heavier attempts. Miss and the sets end.

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