"Helen in a boat"
3 rounds for time:
500m row/ski/bike
21 Kb USA swing 24/16kg
12 kipping pull up

Timecap: 13 mins

Compare: 2021.09.06.

Extra:
Superset;
1 1/4 Banded Glute Hip Thrust: 3 x 12-15. No rest.
Deadbug: 3 x 8-10. Rest 60s.

A) Work up to a heavy 3 rep back squat

B) Max reps back squat with the last weight of tempo squat progression (45-50% 1RM)

Build to A Heavy Set of 3 Power Snatch

[On the 0:00]
12-9-6:
Power Snatches 40/30kg
Box Jump Overs

[8 Minute Time Cap]

[On the 10:00]:
15-12-9:
Power Snatches 35/25kg
Lateral Barbell Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 2 Rounds

Sit and Reach Test

On the 2:30 x 8 Rounds:
10-15 Box Jumps
6-10 Toes to Bar
1 Snatch (Power/ Squat)

Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)

AMRAP, easy / moderate pace.

AMRAP 4

Row Calories

Rest 1 min

AMRAP 4

Echo Bike Calories

Rest 1 min

AMRAP 4

Bike Ergo Calories

rest 1 min

AMRAP 4

5 Toes to Bar
7 Burpees To Target
12 Air Squat

Rest 1 min

Repeat 2 times.

4 rounds for time;
20 total Single Arm DB Hang Power Clean + Push Press 50/35lbs
20 American KB Swing 24/16kg
20 Up Downs
60 Double Unders

• Rx+: Heavier DB and KB!
• TIME CAP = 20:00
• Note: Push Press this week!

10AMRAP with partner - each performs: 2-3-4-5-6-7 etc.:

T2B + DB thrusters 2x22,5/15.

Rest 3 min.

Go back down from reps you got as fast as possible.

Toes To Bar Technique