Games Season

7:30 AM – BUDDY BOOTCAMP

3 Rounds
600m Row (300m Each)
Max KB Swings Each 24/16kg
Max OH Plate Lunges 25/15kg
30 Burpees (15 each)
* Score = Total KB Swings + Total OH Plate Lunges
3 Min Rest

8 Min AMRAP
50 Wall Balls
50 Lunges
2 Min Rest

3 Max Effort Bridge Holds
*Each time you drop 20 sit ups
** Score = Total Time

PERFORMANCE CLASS

A) Full Snatch
60% x 2reps
70% x 2 reps
80% x 2 reps x 4 sets

B) 2 Cleans + 1 Jerk
60% x 2 reps
70% x 2 reps
80% x 2 reps x 3 sets

C) Muscle Up Biathlon
400m Run
18 Muscle Ups
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups

D) 10 Min EMOM
Working on a weakness
Eg Toes to Bar, Wall Balls, Handstand Walks