[1.] Warm Up
Perform 16, 12 & 8 reps of:
GHD Sit Ups or Bottoms Up Get Ups
GHD Back Extensions or Good Mornings
-Use a light to moderate load for windmills.
[2.] Work Capacity [load]
Perform 5 rounds for weight and time of:
1 Arm Hang Power Clean or Double Hang Power Cleans
1 Arm Front Squat or Double Front Squats
1 Arm Push Press or Double Push Press
1 Arm Overhead Squat or Double Overhead Squats
1 Arm Hang Power Snatch or Double Hang Power Snatches
*For 1 arm perform 1 rep of each movement sequentially on the right arm then switch hands without setting the k-bell down and perform each movement in sequence on the left arm, this equals 1 rep, 4 reps equals 1 round.
*For doubles perform 1 rep of each movement sequentially, this equals 1 rep, 4 reps equals 1 round.
*You may set the k-bell down b/w rounds but not during a round, if you do so you must start that round over. You may increase or decrease the load from round to round, e.g. round 1: 20kg, round 2: 24kg, round 3: 20kg etc.
-Modify movements if required. Record loads and time.
[3.] Finisher [time]
Perform 3 rounds each for time of:
[250m] C2 Rower
*Rest 60-90 sec b/w rounds. Record times.
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