Conditioning 13-01-2018
In teams of 3:
AMRAP 13:
3 Power Cleans (60/42.5kg)
6 Lateral Burpees
9 Air Squats
*1 Athlete completes 1 Round while their partners rest.
Rest 3:00
AMRAP 13:
3 Hang Power Cleans (60/42.5kg)
3 Front Squats
3 Shoulder to Overhead
*1 Athlete completes 1 Round while their partners rest.
- Beginner: Power Cleans > Deadlifts, Hang Power Cleans > Barbell Rows
Extra Credit 13-01-2018
1a) Zottaman Curls: 3 x 10. Rest 30s.
1b) Elbows out tricep Extensions: 3 x 12-15. Rest 30s.
2) RKC Plank: Accumulate 1:00
Open Gym
Make a note of your achievements in 'Open Gym'