5 rounds of:
800m run
25 WB (20/14lbs)
15 T2B
- 30min cap -
With a partner do 20 alt. Medball throws from chest with focus on fullbody engagement!
5 sets of:
1 clean lift off (2s 2cm off ground)
1 clean pull
1 clean
Rest 60-90s
Build up by feel but prioritize form!
4 sets (build up over 4 sets)
4 pushpress with 2s pause in dip
2 splitjerks with 2s pause in catch
Rest 90s
Reverse Tabata RKC Plank
8 x 10s on // 20s off
In 10 min build up to a medium weight over 4-5 sets:
1 high hang vertical clean
1 pushpress
1 hang clean
1 pushjerk
1 clean
1 splitjerk
Then do
Emom6
1 C/J up to a heavy weight
6 alt. sets
(no rest / try to go unbroken)
6 heavy SA DB hang cleans
12s hold
6 heavy SA DB hang cleans
12s hold
Then switch to the other side without laying the DB down
4 sets of:
5-8 close grip Bench Press with 3sec. ecc.
rest by feel
6-10 Ring rows
rest by feel
3 rounds of:
10 DB-Front Squats
250m row
10 KB-SDLHP
80m Med Ball/Slam Ball/Sandbag/Baby carry
In teams of 2:
1. 50cal Echo bike (split as needed)
2. 400m medball run together
3. 50cal row (split as needed)
4. 30 shuttle runs (split as needed)
-choose a consistent pace!
Handstand hold / Walk and Beat swings
3 sets
8-12 3-point rows / side
Rest 30s
6-8 DB pushpress / side
Rest 30s
Amrap5
5 db hangsnatches
5m OH walk
5 SA DB FS
Then switch sides