Thursday 28 November 2024

Warm-up
2x

8 Heel Touches

10 PVC PT

10 PVC GM

10 PVC OH Squat
5 Walkers

10 Alt lunge twist

8 Deadlift (bar)

8 Hang power snatch (Bar)

8 Hang power clean (bar)

8 OH Squat (Bar)
‍

Workout
Part 1:
Teams of 3: 
1500 Meter Row, split distance
36 Deadlifts (Bodyweight), split reps
63 Box Jumps, split reps

*One working at a time

Part 2:
Teams of 3: 
36 OH Squats (60/40), split reps
36 Snatches (60/40), split reps
63 Burpee over bar, split reps

*One working at a time

Part 3:
Teams of 3: 
1500 Meter bike, split reps
36 Hang power clean (50/35), split reps
36 Bar MU, split reps

*One working at a time
*Choose any part to start at
*Adjust reps for squads of 2