New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 2 Rounds - FT | ||
| Row - 200m | ||
| Run - 200m | ||
| Thruster - 20 reps DBs -15kg/10kg |
| Cluster - Squat Clean Thruster - 10 Rounds on every 2 mins - 3 reps | ||
| ------ - | ||
| Jerk - 10x2 From blocks 75%-80% - focus on speed | ||
| ------ - |
| 10 rounds - | ||
| Sled Pull Fwd - 50m - moderate load | ||
| Walking Lunge steps - 25m - 80kg/60kg - Front rack please | ||
| Power clean - 6 reps 80kg/60kg | ||
| Rest - 1 min |
| Airdyne - 10 mins - flush |
| - Hey Guys scale as needed - if the intensity drops lighten the load or cut the rounds down |