Fundamentals:

1) 3 Rounds Not For Time:

  • OH KB Swing x 8
  • Double-Unders x 15

2) Row Technique

3) Complete 3 Rounds AFAP of:

  • 10 Sit ups
  • 20 OH KB Swings (55/35)
  • 300m Row

Fitness:

1) 12:00 to find heavy 5RM Power Clean (not Touch n Go)

2) 6:00 EMOM – Power Snatch TnG x 5

3) Complete 5 rounds for Max Reps

  • Run 200m
  • Max Reps Unbroken Ring Muscle Ups or Max Reps C2B Pull Ups
  • Max Reps Unbroken HSPU
  • 30 sec rest after each round

Athlete Programs:

See board in gym