Component 1
(10 Minutes)
4 x 4 Hang Power Snatch
Build to a sub max weight or work across at the same weight
Component 2
(10 Minutes)
3 Sets
6 x Push Press (from floor)
20 Second Rest
3 x Broad Jump for max distance
Rest 60 Seconds
Component 3
(24 Minutes)
In Pairs (Round for Round) for max intensity
4 sets of 2 Rounds (8 rounds)
6 Heavy Russian KB Swing (banded if needed)
10 Box Jump Over
30s Max Effort on Rower
Rest 2 Minutes between Sets
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
