-Build to a heavy triple @9RPE
Teams of Three:
3 Rounds Waterfall Style
(two athletes working while other rests)
4x Devil's Press (50/35)
8x Box Jump Overs (24/20")
(one athlete works while the other two rest)
Begin the first part of the met-con with one athlete taking off for the run. When he/she returns they will move to the Rower and the second athlete can begin the run. When first athlete finishes Row he/she moves to the 'resting' station and other two athletes will move through in a similar waterfall style. During the 8min AMRAP one athlete will work all the way through the written work while both other athletes rest.
3 Burnout sets @ 85% of 5RM test from 4 weeks ago.
-A few weeks ago we did this but at 80%. Scaling up this week!
20x SA KB Snatch (24/16kg)
20x S/A KB Push Press
20x Alt. KB Step Back Goblet Lunges
-20min Time Cap
50ft OH Waiters Carry
4 Rounds for Reps:
1:00 Bike for Cals
1:00 Row for Cals
1:00 HS Walk
1:00 Dbl KB Russian Swings (16/12kg)
At your own effort today with a conditioning piece that's a little on the longer side. Aim for perfect hinging mechanics during the swings and take time to work on HS Walks during fatigue.
Hanging Tuck Hold
Take 10mins to work on lightweight snatches with a :02 Pause right below knee and a :02 Pause mid thigh
Split Jerk from Rack