2 RFQ:
3-5 RFQ:
*Minimise rest between movements. Rest as needed between rounds.
16 min AMRAP
I = 2 x 15/10 kg
B = 2 x 10/7.5 kg
Using one of these weights:
3 min AMRAP for quality:
Rest 3 min & repeat 2 more times.
*Aim to keep working at a consistent pace for the full 3 min.
3-4 RFQ:
*Minimise rest between movements, rest as needed between rounds
10-9-8-7-6-5-4-3-2-1 reps of:
1-2 RFQ:
Into 2 RFQ:
Every 3 min x 4
*Rest in remaining time. Build weight over all sets. Aim to reach failure in the final round
In 10 min:
Then onto: 90″ ON / 90″ OFF x 5
Score = best set BB Snatches x weight
I = leg raises
B = (alternating) V-ups
Into 2-3 RFQ:
Start a new set every 5 min x 8
Odd sets:
Even sets:
*Aim to be working max 4 min of each interval. Scale numbers up or down if needed after the first round but then stick with these for the remaining rounds.
3-4 RFQ:
Onto 3-4 RFQ:
Onto a max:
*Pause 2″ in catch & Squat through to full depth if that is not the same thing in your case.
For time in pairs:
TC = 22 min
RX = 70/50 kg
I = 50/35 kg
B = 35/30 kg
*The carry goes out through one side of the gym and comes back through other entrance
No Classes or open gym, come and cheer on your friends if you’re not competing.
2 RFQ:
3-4 RFQ:
5-5-4-4 reps of:
Alternate with:
20 min AMRAP
At 0:00 and every 5 min:
*If the weather is nice, change BB for DBs and go outside
