Friday, 24 March

WARM UP

SQUAT SNATCH, in 15 mins, build to a heavy single

“Hallucinate”

AMRAP 14

• 2 Rope Climbs
• 4 Burpee Box Jumps (30″/24″)
• 8 Alternating Dumbbell Snatches 70/50

***Additional Work***

Squat Snatch Cycling

2 sets for time

• 5 @ 65%
• 4 @ 70%
• 3 @ 75%
• 2 @ 80%
• 1 @ 85%
• 3 min rest

Rowing Intervals

5 sets on 3:00

• 500m row @ damper 10
• 500m row @ damper 8
• 500m row @ damper 6
• 500m row @ damper 4
• 500m row @ damper 2

Pump Sesh

4 Sets, dumbbells 50/35

• max unbroken chin ups
• 150ft farmers carry
• max unbroken dumbbell bench press
• 150ft farmers carry