Thursday, April 7, 2022
For total time
Run 800m
60 DB snatches @ 50#/35#
30 pogo burpees over DB
+
2 rounds
Run 200m
20 single DB step-ups 50#/35# 24"/20"
+
4 rounds
Run 100m
10 single arm DB hang clean and jerks @ 50#/35#
*40 minute time cap
For total time
Run 800m
60 DB snatches @ 50#/35#
30 pogo burpees over DB
+
2 rounds
Run 200m
20 single DB step-ups 50#/35# 24"/20"
+
4 rounds
Run 100m
10 single arm DB hang clean and jerks @ 50#/35#
*40 minute time cap
A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s
A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35
AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic