3:00 Bike Row or Run
Then
3 Rounds:
15 Russian Kettlebell Swings
10 Pull Ups or Ring Rows
1 Long Inch Worm
AMRAP 12 minutes:
20 Kettlebell Snatches 70/53lbs
Food4Less Lap
*scale will be single arm russian swings
2:00 Pick Drill – Arms and Body Only
2:00 Pause Drill – Arms and Body Away
5×1:00 Steady State Rowing- Gradual build of pace. Each minute increase your pace so that the first minute is nice and easy, and the last minute is a push pace.
15 Rounds of
:45 On/2:15 Easy
45 seconds max effort and 2:15 no pressure but keep rowing
3-5 min bike, row, or jog
then
snatch warmup (coaches choice)
4 Rounds for time
6 Power Cleans 205/143lbs
24 Pull Ups
*if the clean is too heavy, use something closer to 70-75% of your 1RM power clean
*jumping pullups will be the scale for pullups today
3 Smooth Rounds
10 Light Good Mornings
15 Push Ups
20 Ab Mat Sit Ups
Then
2:30 squat hold
start around 60-70% and build by feel, no belts and no bounce out of the hole. 3 count in the bottom.
For Time:
30 ttb
30 power snatches 115/73
20 ttb
20 burpees
10 ttb
10 thrusters 115/73
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
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
“Lumberjack 20” w/ a partner:
20 Deadlifts 275l/185
Run 400m (food4less)
20 KB swings 70/53
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pullups
Run 400m
20 Box jumps 24″
Run 400m
20 DB Squat Cleans 45/30
Run 400m
