AMRAP in 3, 6 & 9 min:
5 Overhead Squats 50/35kg
5 Strict Pull-ups
10 Power Snatch 50/35kg
10 Hand Release Push-ups
15 Power Clean 50/35kg
15 Toes to Bar
20 Deadlift 50/35kg
20 Burpee Box Jump Overs 24/20″
*Rest 3 min. between cycles.
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6 x 400m Run *Aim not to deviate more than 10 seconds from your fastest time. *Work:Rest = 1:1 Before you decide to make today a rest day have a think about the overall concept of what we’re training for – increased ability in a wide variety of disciplines. This means that we must workout short and long, light and heavy, inside and outside, in the cold and the heat and with a broad range of exercises. Like it or not, running is one of the most effective ways to develop cardio vascular conditioning and represents a weakness in most peoples repertoire. So, ignore that little voice in your head that is telling you otherwise and get your running shoes on!
