TRIPLE THREAT 1) 10min cap FOR TIME 50 wall balls / squat jumps 25 burpees 50 wall balls 25 burpees 50 wall balls
2) 8min AMRAP 30 Du’s / jump double tap drill 15 power snatch 25/35 – DB 15/22.5 / hand walkout to pushup 3) 5min MAX EFFORT O/H plate lunge / BW lunge
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
