New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 3 Rounds - | ||
| Row - 250m / 200m | ||
| Airdyne - 20 cal / 15 cal | ||
| Push up - 20 Hand release - Extend arms in front of you |
| Hang clean - 15 mins build to a heavy single | ||
| ------ - | ||
| Snatch - 5x2 - Snatch from blocks - set up so the bar is 1inch above knee | ||
| ------ - | ||
| Snatch Pulls - 5x2 - @120% |
| For Time - | ||
| 21-15-9 - | ||
| Row - Cal | ||
| Thruster - 43kg/30kg | ||
| Pull up - |
| 5 Rounds - FT | ||
| GHD Sit Up - 15 Reps - Move fast | ||
| Burpee Box Overs - 15 reps - 24in/20in - find an unbroken pace with efficiency of movement |