Athlete Program – Saturday

0:00 - 20:00
1 RFT (20:00 Cap)
30 HSPU
10m Front Rack Lunge Walk @ 80/52.5kg
30 HSPU
20m Front Rack Lunge Walk @ 80/52.5kg
30 HSPU
30m Front Rack Lunge Walk @ 80/52.5kg
30 HSPU
40m Front Rack Lunge Walk @ 80/52.5kg
* Harry Debenham hit 15:44 last week

20:00 - 25:00
Rest

25:00 - 33:30
1:30 On 1:30 Off for 13:30 (5 rounds)
200m Run
ME C2B Pull Up
* Score = C2B Pull Up reps in each round

33:30 - 47:00
Rest

47:00 - 60:00
In Pairs AMRAP 17:00
100 Box Jump Over @ 30/24"
100 Double KB Snatch @ 2 x 24/16kg
100 OH Squat @ 42.5/30kg
300 Double Under
- If any times remains complete -
Max Distance Farmer Carry @ 2 x 24/16kg
* Share the workload as required but only one working at a time
* Farmer Carry scored in 5m intervals so 50m = 10 reps
* The goal is intensity! Go hard!!
* Score = Total reps completed so if you did 70m of Farmer Carry your score would be 288 (total reps in the workout) + 14 (Farmers Carry scored in intervals of 5m) = 302