10/02 – Big Brother
February 10, 202413/02 – Godiva
February 13, 2024WARM-UP
Every 45 seconds for 5 sets: 125m Row/Ski
-into- 10:00 AMRAP:
- 10 PVC Pass Throughs
- 5 Snatch Grip Deadlifts
- 5 High Hang Muscle Snatch
- 5 Snatch Push Press
- 5 Power Snatch
STRENGTH
Every Minute (10:00)
- 5 Power Snatch (+7.5kg total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WORKOUT PREP
2 sets:
- 2 Shuttle Run (set 1: easy, set 2: workout pace)
- 2 Burpee Box Jump Overs (build in height)
“DOVE”
FIRE
5 Sets (18min cap):
- 4 Shuttle Runs (7.5+7.5m)
- 8 Burpee Box Jump Overs (24/20)
- -Rest 1:1 between sets-
WATER
- 6 Burpee Box Jump Overs (20/16)
EARTH
- 3 Shuttle Runs
- Step Up option
