EMOM x10min (build load )
Power clean + 3 front squats
15min AMRAP
10 pullups / rows
10 power cleans 30/40
200m run
Bodyweight:
EMOM 10min
5 x tempo squat 2211
15min AMRAP
10 handcuffs
10 shoulder taps
10 broad jumps
10 half burpees
40 mountain climbers
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
