A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
RX
Every 4 minutes, for 12 minutes (3 sets) for times:
40 Wall Ball @9/6
16 Alternating Dumbbell Snatches (22.5/15 Kg)
16 Alternating Reverse Lunges with Dumbbell (22.5/15 Kg)
Athletes should be have at least 30 seconds of rest between sets; please adjust the number of repetitions accordingly.
Scaled
Every 4 minutes, for 12 minutes (3 sets) for times:
40 Wall Ball @9/6
16 Alternating Dumbbell Snatches (17.5/12.5 Kg)
16 Alternating Reverse Lunges with Dumbbell (17.5/12.5 Kg)
Athletes should be have at least 30 seconds of rest between sets; please adjust the number of repetitions accordingly.
Basic
Every 4 minutes, for 12 minutes (3 sets) for times:
20 Wall Ball @6/3
10 Alternating Dumbbell Snatches (10/5 Kg)
10 Alternating Reverse Lunges with Dumbbell (10/5 Kg)
Athletes should be have at least 30 seconds of rest between sets; please adjust the number of repetitions accordingly.
