DB Randy
For Time
10 min Cap
75 DB Snatches Alternating
Death by sandbag cleans starting at min 1
RX+ 50/35 150/100
RX 50/35 100/70
Pico 35/25
Machine for 2
Down/Up Dog – 4
Crossovers – 10
Tin Man RDL’s/Figure 4’s
Thread the Needle – 8
Groin Stretch – 4 Each
Good Mornings – 10
Squat/Hammy Strettch – 4
Runners Stretch – 2 Each
Bootcamp Burpees – 4
Stepback Lunge – 6
Line Hops – 10
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: 3 Cleans + 3 Hang Clean @65%
2: DB Stepback Lunge – 10
3: Rest
4:2 Cleans + 2 Hang Cleans @70%
5: DB Stepback Lunge – 10
6: Rest
7: 1 Clean + 1 Hang Clean @75%
8: DB Stepback Lunge – 10
9: Rest
10: 1 Clean @80%
1: Row
2: Plank Jacks
3: Row
4: Burpees over Rower
5: Row
6: REST
7: Row
8: Walking Lunge
9: Row
10: Jump Rope
EMOM 12
1 – 20 Banded v ups
2 – 5R/5L single leg jumps building on what you’ve been practicing
3 –
4 – Rest
EMOM 30
RX
1 – 10-15 T2b
2 – 8 Burpee box jump overs 24/20
3 – 3 Power Cleans @ 70% Reset
4 – 25′ HSW / 6-10 HSPU/ 4 Wall Walk
5 – 100′ Farmer carry AHAP
6 – Rest
Pico
1 – 10 V-ups
2- 6-8 Burpee box jump or burpee to target
3- 3 Power Cleans 70@
4- 8-12 DB Press/ 4 Partial Wall Walks
5- 100′ Farmer carry AHAP
6- Rest
Machine for 2 Min
Thread the Needle – 8
Thoracic Rotations – 4 Each
Down/Up Dog – 4
Good Mornings with Twist – 10
Walking RDL’s/Figure 4’s
Heel to Toe Rocks – 10
Crossovers – 10
Line Hops – 10
KB Swings – 6
KB Offset Carry + OH Carry – 3
Situps – 5
Calf Stretch – 30 Sec
Team of 2: Alt. Movements
Offset Carry+OH Carry – 3
Alt. KB Swings – 10
Plate Hops – 20
Plate Situps – 10
