1. Warm Up AMRAP 3 min 5 HPC 135/95 10 assault bike calories
2. OLY Squat Snatch 5 x 3. Drop and reset each rep. 80%
3. Met-Con: Diane 21-15-9 DL 225/155 HSPU
4. Interval: 3 rounds Row 500 m 100 DU Rest 2 min

#Strength
1 @ RPE 8; no back off of:

• BB bench press

Valakyykkytekniikka

3 x 3

Tempaus riipusta polven yläpuolelta

6 x 3

12:30PM:

3x1 pause back squat. 3-5s pause.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 4 Miles

Please run this hard and note your time!

For Time :
200 m Kettlebell Farmer Walk
50▲40▲30▲20▲10 Kettlebell Swing

B1: 21 Deadlift@55-60%
B2: 21 Thrusters KB@H-20/16kg D-12/8kg
vila 9min x 2

Spara din vikt på momenten

4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

2min rest

4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

2min rest

4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

2min rest

4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

Lämmittely ja mobility

×Kyykky

Metcon: 10min amrap
10 burpee
10 vuorikiipeilijä
10 askelkyykky

Loppuvenyttelyt

2x4 AMRAP

4 AMRAP
13 box jump
13 KB swing
3min rest
4 AMRAP
13 Squat
13 DB shoulder press