Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%
This does not need to be a max effort attempt. If you feel good then let’s see some big weight!
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)
A. 120-130-140-145-155-160-165-175-185-195
B. scaled to 35# dbs echo bike 1:54-1:48-1:55-1:49
A. Up to 95%
B. 1:53-1:46-1:51-1:51 scaled to bike erg & 2x18kg dbs
Subbed sq snatch 65-100lbs
1:25/1:14/1:16/1:23
A. 87/ 97/107 kg
B. 1:55/1:50/1:51/1:57
A. 155, 155, 165, 175, 185, 195, 205,205205205
B. 2:44; 2:21; 2:28; 3:02