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
-Strength-
Dead-lift (%’s off 3RM)
77% x 3
87% x 3
97% x 3
*Base percentages off 3RM. Complete sets on a 2 minute clock.
Inverted Hamstring Curl
4 x 10
*Rotate through athletes until all sets are complete, at least 3 to a station.
-Accessory Work-
Three sets:
Unbroken Strict Pull ups x 12 reps
*Complete sets on a 90 second clock.
-Conditioning-
For time:
400 meter Run
25 Pull ups
400 meter Run
25 Toes to Bar
Post all results to Triib and/or comments
Keep working on a better you every day.
