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
4 x High Box Jump
Rest 60 Seconds
Component 3
In a Team of 3
Working Round for Round and resting 2 Minutes Between Efforts
5 Rounds
6 Hang Power Clean
6 Push Jerks
20 Second Sprint on Echo Bike
*partner one must complete the whole round before the next partner starts
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
