“Running clock”
0 – 5mins:
AMRAP-
10 Push ups
20 Air squats
5 – 6mins:
REST
6 – 16mins:
Find 4rm Deadlift
16 – 17mins:
REST
17 – 23mins:
3 Rounds of-
10 Deadlifts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg
20 Goblet lunges @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
23 – 24mins:
Max lateral burpees
24 – 26mins:
REST
26 – 36mins:
3×5 Push press (from ground) – climbing
36 – 37mins:
REST
37 – 44mins:
10 Hang power clean + jerks @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg
10 Box jump overs
Buy out= 20 front squats
