Wednesday 2nd March 2016

“Running Clock”

0 – 10mins:

Run L1=600m – L2=1.2km – L3=1.6km (block run)

10 – 17mins:

100 Wall balls

17 – 20mins:

-Rest-

20 – 27mins:

Find 1rm Hang squat snatch

27 – 29mins:

-Rest-

29 – 39mins:

40 Pull ups

30 Power snatch @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg

20 Lateral burpees

10 Thrusters

39 – 42mins:

-Rest-

42 – 45mins:

Max overhead squats @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg