EMOM 12 mins
1st min: Double KB/DB farmer carry (as many laps as possible)
2nd min: 15 single KB/DB OH walking lunges
3rd min: 10 Single KB/DB alt. Clean & Jerk
4th min: rest
- 5 min rest –
“Fatigue Repeatability Test”
*For time:
20 cal row/ ass bike
15 Double KB clean & jerk (16/12kg)
20 Wall balls (9/7kg)
100 SU
- 3 mins rest –
100 SU
20 Wall balls (9/7kg)
15 Double KB clean & jerk (16/12kg)
20 cal row/ ass bike
*Cap time: 20 mins
*All athletes must take the full 3 mins rest before continuing the workout.
*3 mins rest to be included in the athlete cap time.