Strength: Deadlift Every 3 mins 1 x 5 @60% 3 x 3 @70% 3 x 2 @80% Conditioning : Every 3 mins for 15 mins 10 DB hang Clean and Jerk 10 Goblet Squat with DB 10 Lateral Burpee over DB
65/45/25 Male Cals Bike/Row 55/35/15 Female Cals Bike/Row * 20 Slam Balls after each set 16 min Cap Run 800m @ 70% effort Run 600m @ 80% Run 400m @ 90% Rest 1 min after each run.
Strength: Front Squat 6 x 4 * 3 sec pause at bottom Accessory : 3 rds of Length of gym Double dumbell lunge Conditioning : For Time 38 Wallballs 24 DB snatch 30/20 Cal 24 DB Snatch 38 Wallballs
Strength :Pause Front Squat Every 2:30 6 x 4 3 sec pause at bottom of each squat Conditioning : 15/12/9/6/3 Barbell Thruster 50/35 KG * Run 200m after each set (5 runs ) * 10 min cap