Main Workout 44MINS

6min Work/ 90s Rest, alternate moves A and B, 1 complete circuits

Zone 1
A: 01:30 Dual DB Snatch rx 15kg’s/22,5kg’s
B: 01:30 Shuttle Run @10m

Zone 2
A: 01:30 Mixed Load Carry High rx 15kg’s/22,5kg’s
B: 01:30 SkiErg aim 300m+

S1: Carry reduce weight, ski aim 250m+
A1: Ski aim 450m+

Zone 3
A: 01:30 Alt. Lunge OH Waiters hold w/ Plate rx 10kg / 15kg (Bumper Plate)
B: 01:30 Burpee to Plate

Zone 4
A: 01:30 Sled Pull rx 98kg / 127,5kg (25% more than comp. weight)
B: 01:30 Row aim 300m+

S1: Sled reduce weight, row aim 250m+
A1: Sled 127,5kg / 197,5kg, row aim 450m+

Zone 5
A: 01:30 Single arm Snatch to Lunge rx 15kg / 22,5kg
B: 01:30 Jump Rope

Zone 6
A: 01:30 Hand release Push Up
B: 01:30 Bike aim 600m+

S1: Banded Push Up, bike aim 500m+
A1: Bike aim 900m+