lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
(RX+) 10 rounds:
250m row
rest 90 sec
(RX) 20 rounds:
250m row alternate rounds w/ a partner
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)
