Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs
Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs
-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
Strength
Power Clean
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds
WOD
2 Rounds
COMPETITIVE
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
PERFORMANCE
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
LIFESTYLE
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds