Friday, 31 March

*****0900 CLASS ONLY*****

WARM UP

SQUAT SNATCH

30 Squat Snatches @ 65% of 1RM for Time

WEIGHT STRICT PULL UPS

5 sets on 2:00 for total load

• 10-8-6-4-2

“SUGAR RUSH”

Teams of 2

3 rounds for time, time cap: 20 mins

• Partner 1, 400m run, 21 deadlifts 225/155
• Partner 2, 400m run, 21 deadlifts 225/155
• Partner 1, 400m run, 15 deadlifts 225/155
• Partner 2, 400m run, 15 deadlifts 225/155
• Partner 1, 400m run, 9 deadlifts 225/155
• Partner 2, 400m run, 9 deadlifts 225/155

*this is a sprint workout

*deadlifts should not exceed 60% of 1RM

***additional work***

Run Intervals

1 set:

• 800m run
• 3 mins rest

3 sets:

• 400m run
• 2 mins rest

5 sets:

• 200m run
• 1 min rest

GRUNT WORK

AMRAP 7

• 30 dumbbell front squats
• 30 dumbbell push press
• 30 dumbbell thrusters
• Max dumbbell facing burpees

Dumbbell Weight: 50s/35s