3:00 Cut The Cake – Arms Only
3:00 Cut The Cake – Arms and Body Only
Row x 8000m
90 on, 90 off as many sets as it takes to complete 8000m
Drag Factor/Damper: Open
Stroke Rate: Open
Split: Max effort for 90s, Easy pace for 90s
Rest: None
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
followed by 3 min bike or row
then squat and ankle stretches
start around 60-70% and build
3 Rounds:
30 Deads, 185/133 (145/98)
20 Front Squats
10 Power Cleans
*Rest 2 minutes between rounds
3-5min bike, row, or run then snatch warm up(coaches choice)
10 min AMRAP:
10 snatches 95/63
10 bar over burpee
Running Clock…
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees
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
warm up find a weight somewhere in the 70-80% range and use it for all sets.
5 rounds for max reps of:
touch & go body weight power cleans
strict hspu
rest 2-3min between rounds, no rest between movements
all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
scales:
if not using body weight, find a challenging weight that you move well with.
if not doing strict hspu, strict press will be the sub(barbell,db,kb)
5 Rounds w/ a partner:
2 food4less laps together
30 KBS 70/53
30 Pull ups
try to split reps 50/50 however you need.
