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
a) warm up 6min
2 sets
45"on/15"off
row
alt instep stretch + rotation
kb deadlifts
b) strength 15min
4 sets
6 sumo deadlift (climbing)
c) conditioning 16min
for time
buy in 1000/800m row
into
30-20-10 reps
swings 32/24
pull ups
a) warm up 6min
2 sets
45"on/15"off
bike
samson stretch
handwalk + push up
b) strength 12min
5 sets
5 benchpress (climbing)
c) conditioning
emom 16min
1. 15/10cal bike
2. 12-14 db frontrack lunges
3. 10 db push ups
4. 3-5 wall climbs
scale 12/8cal, reps as needed
a) warm up 6min
3 sets
45"on/15"off
single unders
down dog & seal
plank ups
b) power snatch 10min
emom 10min
2 power snatch >80% of 3rm
c) conditioning 14min
amrap 14min
5-10-15-20-25-etc reps
hang power snatches 40/30
toes to bar
*30 double unders between sets
