1st Block 2018-19 : Engine
Week 1: 10.9.18 – 14.9.18

10.9.18
Conditioning/Conditioning

4min EMOM
3 Power Cleans rx+:60/40 rx:45/30 L1:Ηangs P.C. @ 25-35/15-25kg
4 Burpees over the bar
12 Laterall jumps over the bar
3min Rest
4min Emom
Odd:Box Jump Overs Amrap
Even:Park Run -Count nothing
3min Rest
4min Emom
3 Power Cleans rx+:60/40 rx:45/30 L1:25-35/15-25kg
4 Burpees over the bar
12 Laterall jumps over the bar

B.
5min
1k/800m L1:600m/400m
the remaining time:
As many reps as possible of: Empty barbell thrusters

2min rest

5min
60kcal/50kcal Row/ski/ab L1:50/40kcal Row/ski/ab
the remaining time:
As many reps as possible of: Pullups

Score is: Box jump overs performed of part a + thrusters + pull-ups