Max Set Linear Progression
5 Rounds
3 Snatches
200m Run
20 KB Snatches
*2 Minute rest between Rounds*
5 rounds
3 Snatches
100 Double Unders
15 Box Jump Over
15 Plate Ground to overhead
Poole
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Poole
Poole
Linear Progression
6-6-6
3 Rounds
50 Cal Row
25 Dips
Max Effort 800m Run
E2MOM
X10 BACK SQUATS
EMOM 12
5 SYNCHRO BURPEES ON THE
*REMAINING TIME MACHINE CALS*
Poole
Poole
Linear Progression
5-5-5
Southbourne
24 Minute AMRAP
You go I go
9 Cal Row
6 Box Jump Over
3 Muscle Ups
Poole
20 Minute AMRAP
3 Ground to Overhead
6 Box Jump Over
3 Muscle Ups
Southbourne
For Time
30 Dips
40 DB Snatches
50 Box Step Overs
40 DB Snatches
30 Dips
Poole
For Time
30 Dips
60 Plate G2O
90 Box Step Overs
60 Playe G2O
30 Dips