18/03 – Silly Rabbit, Trix are for kids.

WARM-UP
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into -3 sets:
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks

STRENGTH
Every minute for 10 minutes: 5 Power Clean and Jerks (+10kg from Wk 1)
* Reps should be touch and go. The Jerks are Push Jerks.

WORKOUT PREP
1 set:
50m Run
2 Strict Pull Ups
4 Air Squats
50m Run

“SILLY RABBIT, TRIX ARE FOR KIDS”
FIRE
For time (16min cap):
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m

EARTH
Run 400m
-into-
5 Rounds
5 Jumping Pull Ups
10 Air Squats
-into-
Run 400m