Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean Then 3 Rounds – 10 Power Cleans – 10 Chest To Bar Chin Ups – 10 Push Ups To Finish Tabata Planks (8 x 20sec Work/10sec Rest)
Complete At Least 3 Of The Following 4 Movements: – 1 Mile Run – 2000m/1800m Row – 150/120 Cals Air Bike – 1800m/1600m Ski Erg **Complete in any order. Rest as required between movements.
20-20-20 Single DB Front Squat Accrue 30 Strict Chin Ups Then For Time – 30 Toes To Bar – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 50m Single DB Overhead Walking Lunge (10m Per Arm Alternating) – 60/50 Cal Row – 70 Double Unders
4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint **On a running clock, complete runs @ 0,2,4 and 6mins. Then 3 Rounds – 800m Slow Jog – 400m Moderate Run **Rest 1 Minute Between Rounds
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