Warm-up
5 Slow Rounds:
15 Band Pull Aparts
Row 200m
then movement prep
“Grace”
30 Clean and Jerks 135/95
Rest 60 seconds
“Isabel”
30 Snatches 135/95
there will be an 11 min cap, each rep not completed will be added in as an extra second.
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
in 8 minutes:
row 600/500m
50 CTB pull-ups
Max Rep Clean and Jerks 155/103 in remaining time.
5:00 Dry-Land Warmup
3:00 Pause Drill – Arms Away
3:00 Pause Drill – Arms and Body Away
10:00 10 minute Build
10 Sets of: Row x 1:30
Drag Factor/Damper: Open
Stroke Rate: Open
Split: 2k-4
Rest: 4:00/piece
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
then snatch warm-up
20 min AMRAP:
30 wall balls 20/14
20 box jump overs 24″/20″
10 power snatches 135/93
