a) warm up 6min
amrap 6min
200m run
10 sumo squat stretch
5 down dog & seal
b) strength 15min
4 sets
4 backsquats >75%
into
amrap >82%
c) conditioning 15min
amrap 15min
200m run
15 sit ups
10 frontsquats 50/35
a) warm up 6min
amrap 6min
200m run
10 down dog & seal
10 ring rows
b) strength 10min
every 45sec
for 10 rounds
1 power snatch >90% of 3rm
c) conditioning 16min
5 rounds
for time
40 double unders
20 ball slams 20/15
10 chest to bar pull ups
scale single unders (x2), 15/10; pull ups, ring rows
a) warm up
amrap 6min
teams of two as a relay
12/8cal row
10 wall squats
10 step ups
b) conditioning
for time
150/120cal row
150 wall balls 20/14
120 box jump overs 60/50
150 single arm db thruster 25/15
150/120cal row
a) warm up 6min
2 rounds
45sec on/15sec off
ski
samson stretch
dynamic bridge
b) clean complex 10min
work up to a heavy complex
power clean + hang power clean + hang squat clean
c) conditioning 24min
4 rounds
for total reps
amrap 3min
25/20cal ski
10 burpees over bar
max power cleans 50/35
3min rest
a) warm up 5min
2 rounds
200m run
6 sumo squat stretch
12 alt lat stretch
b) conditioning 18min
"Nancy"
5 rounds
for time
400m run
15 overhead squats 40/30
compare to 13.07.2020
scale f30/20. frontsquat
c) accessories 10min
3 sets
10 barbell roll outs
10 barbell glute bridge
