Strength/Tech (20 Min)
Squat Clean + Front Squat 1 Rep Max lift.
In 20 mins in pairs complete:
100 Row Calories then in the remaining time,
20 Leg Raises
15 Air Squats
10 Squat Snatches, 40/25 kg
5 Burpee Over Bars
Workout breakdown, Row must be split 10 cals each for the 100 total
Leg raises: Both athletes lie on floor, put heads as close as you can together and raise feet until they meet in the middle, lower legs down to 6 inch's from floor and re-raise to meet in middle.
Air squats: These must be sync
Squat snatches: split reps between you, power snatch plus over head squat is acceptable.
Burpee over Bar: these must be Sync over bar