A. Btn Snatch Grip Push Jerk, work to solid 1 rep (definitely safest to use blocks if you have them this way you don't have to bring it back down behind your neck. Worst case, drop to ground then clean back up)
B. 15 minutes @ 75%:
0.5 mile Airbike
7 toes to rings
2/arm tgu's @ 16kg/12kg (this should be light)
--5 min rest
15 minutes @ 75%:
1.5k Row (1250m for women)
75 step down Box Jumps - 24"/20"
AMRAP Double Unders in remaining
C. 3 sets
Half Kneeling Landmine Press, 8 reps/arm
rest :45
10-15 Snow Angels @ 2020 (use crossover symmetry if not then do prone from ground seen in video below)
rest :45
https://www.youtube.com/watch?v=Rwm7QgLllSA
A. 140 kg
ReplyDeleteB. 4 (run 400 m)
C. Run 1250 m. 290 db un (fat rope)
D. 10/15/20 kg
A. 255lbs
ReplyDeleteB. 6 rounds 16kg
C. 168 DU
8/8 25lb plate on a 45lb bar
12 every set (shoulder pump)
A. 255
ReplyDeleteB. 5 rds / 286 DU