0-3 MINS
500 / 400M ROW
MAX EFFORT GTOH
36 MINS
500 / 400M ROW
MAX EFFORT GTOH
6-7 MIN
TRANSITION
7-12 MINS
MAX EFFORT CLEAN 6 JERK
12-15 MINS
500 / 400M ROW
MAX EFFORT GTOH
SCORE 1 = REP X WEIGHT
SCORE 2 = COMBINED WEIGHT

WORKOUT 2

FOR TIME
21 Synchro Front Squats@40/25KG
42 Burpees Over Bar
15 Synchro Front Squats@40/25KG
30 Burpees Over Bar
9 Synchro Front Squats@40/25KG
18 Burpees Over Bar
6 Synchro Front Squats@40/25KG
12 Burpees Over Bar
3 Synchro Front Squats@40/25KG
6 Burpees Over Bar

Score = Time
Cap 10 mins

WORKOUT 3

Buy In = 50 Synchro Box Jumps@24/20”

5 ROUNDS
10 Synchro Alt DB Hang Snatch @ 15/10kg
10 Synchro Alt OH Lunges
50 Skips

Buy Out = 50 Synchro Box Jumps@24/20”

Score = Time
Cap 10 mins

5 Minutes to Establish a 1rm Front Squat

Score = Combined Weights

For Time:

3-2-1 Front Squat

15-12-9 Bar Facing Burpees

15-12-9 Bar Facing Burpees

3-2-1 Front Squat

Score = Time

Score = Combine Weight

This is an IGYG workout. Athletes can choose different weights but must stick to the weight they choose for all reps.

AMRAP8

Max Calorie Row

EMOM 3 Syncro Devils Press @ 1 x 22.5/15kg

(Score = Calories)

Straight into

AMRAP2

Pull Ups

(Score = Reps)

For Time

30 Calorie Ski

15 TTB

15 GTOH

60 Double Unders

15 TTB

15 GTOH

60 Double Unders

15 GTOH

15 TTB

30 Calorie Ski

Score = Time