Author: weeanja

0:00-10.00 min
1600m Run/Skierg or 3800m Bike or 1800m Row
Remaining Time: Max Clean and Jerk 60/40 Kg

Rest 3 Min.
13:00-20:00 min
800m Run/Skierg or 1900m Bike or 900m Row
Remaining Time: Max Snatches 50/35 Kg

Rest 3 Min.
23:00-27:00 min
400m Run/Skierg or 1000m Bike or 450m Row
Remaining Time: Max Thruster 40/30 Kg

2 Rounds of Cindy
1 Bear Complex

Rx: 50/35 Kg

For Time
2000m Row
4000m Bike

One work one rest
Every 500m 6 synchro DB Snatches 22,5/15 Kg

TC:20 Min.

100 DU
75 Thruster
50 Burpees over the Bar
25 C2B Pullups

RX: 40/30 Kg

100 Goblet Squats
Every min. 10 Push ups

RX: 32/24 Kg

50 Mountain Climbers
40 Tuck Jumps
30 DB Overhead Lunges (One DB) 22,5/15 Kg
20 Pull ups

AMRAP 6
12 Pull ups
12 Thruster

Rest 2 Min.

AMRAP 4
9 Push ups
9 SDHP

Rest 2 Min.

AMRAP 2
6 Burpee over Bar
6 Deadlift

RX: 40/30 Kg

Buy in: 40 DB Box step ups
4000m Bike
2000m Row
Cash out: 40 DB Box step ups

One work one rest

TC: 20 Min.