DAY 1
Warm Up
5 Rounds
01:00 Row
5 Stick pass throughs
10 Alt leg v-ups
10 Air squats
Weightlifting 20:00
Complex – Time Cap 10:00
Warm up
2 Serie of 10 Reps @20/15KG
2 Serie of 5 Reps @30%
2 Serie of 3 Reps @40%
10 Power Clean + Push Jerk @50% (1RM Clean)
10 Serie of (10:00) (70% 1 RM Clean)
1 Power Clean + 2 Push Jerks
Metcon – For time –
AMRAP 8:00
24 Dumbbell Snatch 22.5/15KG
8 HSPU
24 Squats
DAY 2
Warm Up
3 rounds:
1:00 Row
1:00 Bike Erg
3 Inch worms
15 Squats
Strength
Shoulder Press
5 Reps @37.5KG
5 Reps @45KG
5 Reps @52.5KG
5 Reps @60KG
Aerobic Capacity
For time
15 Rounds
150m Run
5 Burpees
Rest 00:30
DAY 3
Warm Up
3 Rounds
1 min Assault Bike Or Bike Erg
8 Push ups Synchro
12 Good Morning Synchro
Metcon – For time –
50 – 40 – 30 – 20 – 10
Toes to Bar (Share)
Sit Ups (Share)
Wall ball 9/6KG (Share)
Then,
Max Rep Deadlift 60KG
For Each Break : 5 Burpees Over the Bar //
Time Cap 40:00