Warm Up
9 min
– 3/3 Turkish get up to hand
– 6 pullovers
– 6 goblet squats (hold last rep 20-30 s)
– 3/3 waiter presses
– 20-30 s active hang
Strength/Skill
14 min practice
– 3/3 double kettlebell single leg deadlifts (can increase load)
– 100’ double kettlebell overhead carry
Conditioning
With a partner – can complete in any order, both partners can work at the same time
– 300 Russian swings
– 200 goblet squats
– 100 ring rows
– 50 calories row
Workout of the Day
–Weightlifting–
Clean Pull + Hang Clean (high hang) + Clean
Find (1+1+1) RM (8 min cap)
then
90% x (1+1+1), 95% x (1+1+1)
*Complete percentage sets on a 90 second clock. Add weight as necessary.
*Full catches.
–Strength–
Overhead Squat – 5 x 2 reps
*Complete sets on a 90 second clock. End heavier than last week.
–Conditioning–
For time:
In any order, row 500/250/750 meters
60 Chest to Bar Pull ups
90 Floor Presses, 135/85
*Teams of 3
*Each athlete is assigned 1 row distance. All other work is shared.
Poat all results to Triib and/or comments
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