Saturday (partner wod)
10 rounds each, 1:1 work rest
3 power clean (choose a weight to challenge you)
3 front squat
3 push jerk
10 rounds each, 1:1 work rest
3 power clean (choose a weight to challenge you)
3 front squat
3 push jerk
5 rounds (rest 3min between amraps)
3 min Amrap
15 cal assault
15 Hang power clean 70-50kg (scale weight as needed)
Muscle ups (for remaining time) Scale muscle ups with pull-ups or ring rows.
Metabolic conditioning
5 rounds
21 cal row
15 toes to bar (scale if needed)
9 power snatch 60-40kg ( scale if needed)
Strength
Thruster 4×4
weighted pull-up 4×4
Bench press 3-3-3-3-3
5 rounds each for time
run 400m
15 Clean & Jerks 40/30kg
rest 3 min between rounds
20min amrap
4 power clean @50/30kg
3 Front squat
2 push press
200m run
Accumulate 2min l-sit hold or front plank
Bench press 8-8-8-8-8
Front squat 8-8-8-8-8
8min amrap
12 cal assault bike
6 power clean 60/40kg
rest 5min
8min amrap
15 cal row
15 wallballs
Row or run 5km
score A= time @ 2km
score B= total 5km time
30 minutes
yoga, foam roll, ride, run, swim (light)
For total time:
Run 1600m
2min rest
Run 800m
2min rest
Run 1600m
2min rest
Run 800m
(6min) Practice handstand walks
Testing
For time:
Row or Run 2 km
One of our main Benchmark workouts for testing our fitness at Athlete 42. Complete a good warm up then go for gold!
