![]() ![]() ![]() Double Dumbbell Cleans (22,5/15kg) Toes to Bar Burpee Over Dumbbell Part A 5 Bench Press x 5 sets of Heavy Single (Week 1) * Complete a set on the 2 minutes * Part B 12:00 Amrap 3-6-9-12-15-18. Part A Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) - Use lightweight that can be cycled smoothly for 5 Touch and Go reps Part B EMOM14 odd: 12/10 Calorie Row/Skierg/Airbike even: 12-15 Wall Balls (9/6kg) ENDURANCE For Time -in teams of 2 (TC40min) 3000m row (switch as needed) then each partner performs 10 rounds of 10 airsquats 10 push ups 10 situps *switch after each round then 150cal airbike (switch as needed) ![]() Part A 5 Deadlifts x 5 sets of Heavy Single (Week 1) * Complete a set on the 2 minutes * Parr B For Time 3 Rounds 30 Front Rack Lunge (42,5/30kg) 21 Situps 10 Strict Pull-ups TC: 15 min ![]()
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