Friday 21 June 2024 – 3G 60 minutes
Tread Block – 14.5 minutes
- 2 min base
- 2 min surge
- 2 min base
- 1.5 min surge
- 2 min base
- 1 min surge
- 2 min base
- 30 sec surge
- 1 min base
- 30 sec AO
Row Block 1 (7.5 min)
- 6 each side high pull
- 30 sec AO
- Repeat
Row Block 2 (5 min)
- 12 triceps extensions
- 150m row
- Repeat, finish block with 30 sec AO
Floor Block –
- Round 1:
- 8 each x high plank low row
- 4 each x single arm snatch (anchor)
- 4 each x single arm half kneeling to full lateral step up
- 4 each x single arm snatch (anchor)
- 8 each x standing high to low chop
- 4 each x single arm snatch (anchor)
- Round 2:
- same as above but 4 each x single arm neutral grip thruster with rotation as anchor
- Finisher: 30 sec alt snatches