Captain Crunch - Thursday 28 June 2018




SKILLS
Plank holds: 3 sets of max duration holds (10 mins.)


CONDITIONING

AMRAP 4
3 Rounds of:
12 Deadlifts (43/30) *
9 Hang Power Cleans (43/30) *
6 Push Jerks (43/30) *
Max Calorie Row in Time Remaining

Rest 4 minutes then:

AMRAP 4
2 Rounds of:
12 Deadlifts (52/36) *
9 Hang Power Cleans (52/36) *
6 Push Jerks (52/36) *
Max Calorie Row in Time Remaining

Rest 4 minutes then:

AMRAP 4
1 Round of:
12 Deadlifts (61/43) *
9 Hang Power Cleans (61/43) *
6 Push Jerks (61/43) *
Max Calorie Row in Time Remaining

Scaling options:
* Lighter load