Warm-Up | Performance
Two sets of:
Farmer’s Carry x 100ft
Run x 200m
Followed by…
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
Build over the course of the ten sets to your heaviest double.
B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
did emom clean and jerk to warm up
pause at the knee 95-115-135
no pause 155-175
A. 135-135-135-135-140-140-145-145-150-150-155-155
B. Rx 12:26
A. Worked up to 140#
B. 11:32
A. 1-2: 40/3-4:50/5-6:60/7-8:70/9-10:80
B. 12:56
95-140
11:45
Sub 800m run for 1km row
A. Up to 175#, just focusing on technique, esp back leg
B. 11:02 RX (AirRunner), snatches UB
A. Up to 90%
B. 11:55 Rx
10:08 Rx