Warm Up – 12 min
– 1/1 Turkish get up
– 3/3 single leg kettlebell swap
– 5 goblet squats (20-30 s hold last rep)
Strength/Skill
12 min
– 1 clean + 3 presses per arm
– 2 cleans + 2 presses per arm
– 3 cleans + 1 press per arm
Repeat ladder under cap. Increase load.
+
6 min EMOM
– 30 s rack carry, alternate arms each minute
Conditioning
5 min AMRAP heavy Russian swings.
You choose the weight.
Workout of the Day
-Conditioning-
For time:
30 Overhead Walking Lunges, 45/25 pound plate
30 Pull ups
30 Sit ups
300 Double Unders
30 Sit ups
30 Pull ups
30 Overhead Walking Lunges, 45/25 pound plate
*Time cap: 17 minutes
-Strength-
Five sets:
Dead-lift x 1 rep (not a 1RM)
superset with
Bar Dips – 7-10 reps
*Alternate between movements every 90 seconds.
*Choose new dip rep scheme based on ability to use least amount of assistance and going unbroken.
-Optional Midline-
Kettlebell Farmer’s Hold, accumulate 3.5 minutes
*Carry 2/1.5 pood in each hand.
Post all results to Triib and/or comments
Keep pushing so you can see the results you want.
