8 April 2016 8 April 2016
Friday 8 April 2016 '8 April 2016'

nikeLevel 2

1. Warm-up
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time

Level 1

1. Warm-up
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
50 Pull-Ups
Max Rep Clean and Jerk 135/95 in remaining time

Base

1. Warm-up
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Ring Rows
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Row 600/500m
30 Band pull-downs
Max Rep Clean and Jerk 95/65 in remaining time

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