POWER #17

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RPE 8

Warmup 4MIN

AMRAP

6x Plate GOTH
6x Burpee to Plate
6x Alt. Rev. Lunge with Twist

CLUSTER SETS  12 MINS 

Complete both Station 1 and 2 before moving to Station 3 for remaining time.
Rx 15kg/22,5kg. Use the same weight throughout all the moves.

Station 1
4 Rounds
8+8x Single leg DB Deadlifts
00:10 Rest

Station 2
4 Rounds
8+8x Single arm OH DB Reverse Lunges
00:10 Rest

Station 3
Couplet for remaining time
10x Alt DB Snatches
10x DB 1 Arm Push Press

FULL BODY STRENGTH 31 MINS

9 min Work/ 2 min Rest, 1 complete circuit

ZONE 1
AMRAP
12x DB Floor Press
6+6x DB Split Squats
6x Plank Up-Downs
20s Hollow Body Up and Over
Rx 15kg’s/22,5kg’s. Use the sam weight throughout all the moves.

ZONE 2
Station 1:
MAX M Heavy Sled Pull rx 102kg/152kg
Station 2:
8x Dual KB Racked Walking Lunge 16kg’s/24kg’s
10s Rest
Station 3:
MAX REPS Atomic Sit Up

ZONE 3
AMRAP
12x BB Deadlift
8x Front Squat
4x Thruster
20s Rest
Rx 35kg/45kg. Use the same weight throughout all the moves.