Warm up
Start with 500m row, then 3 rounds of:
5 ring rows
5 clean and jerks (light)
5 KBS
Endurance
"Renée Good and Alex Pretti" - This workout is in memory of Renée Good and Alex Pretti, both 37 year old when they were killed by ICE agents in Minesota on January 7th and January 24th respectively.
37 min AMRAP:
1 clean and jerk
7 pullups
24 American KBS 24/16 kg
Loads: Barbells 185/125 lbs, KBs: 2x32/24 kg
UES strength
Warm Up
2 Rounds
5/leg Low KB Cossack Squats
10/leg Goblet Reverse Lunges
15 Russian KB Swings
3/leg Single KB Romanian Deadlift
Warm-up sets - 6:00 mins to work up to 1 set percentage
Box Squats
Every 2:00 Mins for 10 Sets
2 Reps @ 90% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
Part A:
3 Rounds For Time:
10/leg Double DB Front Rack Reverse Lunges (35/25)
15 Box Jump Overs (24/20)
10 Double DB Front Squats
5 Burpee Box Jump Overs
-Time Cap: 12 Mins -
Part B:
With Time Left (18mins)
With as many attempts needed from the rack find a:
1 Rep Max - Thruster