Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Squat clean
2 x 10 ring dips
21-15-9
Thrusters, 95# / 65#
Pull-ups
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Shoulder Press
2 x 10 Push-ups
Death By Shoulder Press
Shoulder Press @ 80 % 1 RM
Min 1: 1 rep
Min 2: 2 reps
Min 3: 3 reps
follow the pattern
Complete the corresponding number of reps with the minutes in the workout until you can not complete the given reps within the minute.
EMOM for 12 Minutes
Odd: 7 Back Squat @ 60-65% 1 RM
Even: 24 Walking lunges
Record weight used in notes
Rest Day
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Double Unders
2 x 10 Hip extensions
5 RFT
5 Deadlift @ 50% 1 RM
6 Pull-ups
30 Double Unders
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
1st Pull of power snatch
2 x 10 Pull-ups
Everyone pulls from the floor. Today’s focus is on the 1st pull.
Three total rounds
Complete 2 times
3 Power snatch 95/65
4 T2B
5 Hand Release Push-ups
Rest 1 minute between each of the 3 rounds
You will complete 2 rounds of the work above and then rest 1 minute. You will do this 3 total times for a total accumulated “Time.”
You will need to keep track of your own rest minute.