Warm up
6 min AMRAP:
5 ring rows
10 single arm KBS per side
5 burpees
10 tuck jumps
Endurance
Every 6 min for 6 rounds, each for time, alternating between A and B, and resting for any time left within the 6 min each time:
Part A:
500m/400m row
20 KB snatches 24/16 kg
20 box jumps "all-the-way over" 24/20 in
Part B:
400m run
20 alternating DB renegade rows 50/35 lbs
50 ft. per side single DB farmer's carry 50/35 lbs
Note: clear the box by jumping over entirely. Scale with staking up crash pads for safety if the height is a challenge.
Switch arms as desired on the KB snatches.
UES strength
Warm Up
2 Rounds (10min Time Cap)
3/side World's Greatest Stretch
5 Bootstrappers
5/side Low DB Cossack Squat
20 DB Weighted Glute Bridges
:20sec DB Overhead Hollow Hold
Back Squat Warm Up (4mins Time Cap)
Round 1 - 10 Back Squats @ Empty Bar
Round 2 - 5 Back Squats @ 50% of 1 rep Max Back Squat
Back Squat
Every 2:30 Mins for 5 Sets
2 Reps
Rep 1: 5 Sec Pause
Rep 2: No Pause
Suggested Sets:
2 Reps @ 65% of 1 rep Max Back Squat
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 90%
Back Squat - NO PAUSE- Drop Sets
EMOM for 8 sets
1 Rep @ 92% of Today's 2 Rep Heaviest
Conditioning
4 Rounds – AMRAP in 3 Minutes
5/leg KB Goblet Reverse Lunges
3 Wall Walks
-Rest 90sec between Rounds -
Pick up where you left off
RX: 32/24 kg
Intermediate: 24*16 kg
Scaled: 16/8 kg