Barbell warm up and tech
Cluster
Then EMOM 8 MINS
BUILD TO A HEAVY CLUSTER
4th Down”
AMRAP 4:
24/18 Cal Row/bike/burpees
24 Alternating DB Snatches
24 Thrusters 35/25
Rest 4 Minutes
AMRAP 4:
18/14 Cal Row/bike/burpees
18 Alternating DB Snatches
18 Thrusters 35/25
Rest 4 Minutes
AMRAP 4:
12/9 Cal Row/bike/burpees
12 Alternating DB Snatches
12 Thrusters 25/35
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
