Team, Team, Team
In teams of 4 complete:
- P1-P2 7 min AMRAP
- 100m Sprint
- 5 Burpees
- 10 Deadlift @ 90 / 60kg
- The pair alternate rounds
- P3-P4 7 min AMRAP
- 200m Row Sprint
- 5 Burpees
- 10 C2B
- The pair alternate rounds
- Rest 3 min and switch
- After both pairs have completed the amraps rest 3 minutes, then..
- For time:
- 300 Power Snatch @ 45 / 30kg
*Scores are COMPLETE rounds on AMRAPs and time on the snatches
Barbell – Week 4 Session 3
- Snatch: 5 x 2 @ 78%, 81%, 84% 2 x 87%
- Clean pull & high clean: 5 x (1+1) @ 81%, 2 x 84%, 2 x 87%
- Behind the neck jerk 0r split jerk: 5 x 2
- Tempo Back Squat (3 1 1 2): 5 x 5 2 x 81%, 2 x 84%, 87%
- Push Press: 3 x 5 @ 81%, 84%, 87%
*no fails, must make successful lift before moving onto next % otherwise stay on same weight