2020-12-21 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 14mins
14/11 Cal Bike
12 SA DB Weighted Box Step Ups
10 KB or DB Hang snatches


Fitness Option:
Front Squat
8-8-8


Barbell Hip Thrust
8-8-8-8
*Supersetted with
8 Barbell Good Mornings


Front Squat 5x4
Front Squat for load:
#1: 4 reps @ 85%
#2: 4 reps @ 85%
#3: 4 reps @ 85%
#4: 4 reps @ 85%
#5: 4 reps @ 85%



Skill Piece:
Curtsy Pistol
8-8-8-8/side


Accessories:
Back Extension
15-15-15-15
*Add weight if needed*


4 Rounds Each For Time
21 HSPU
15 Bar Facing Burpees
9 OHS 60kg/42.5kg
*Rest 1 minute between rounds*

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