Warm Up
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
youtube.com/watch?v=5M7z8wbTwvA
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
youtube.com/watch?v=LpDXYVqy8L4
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build to approximately 90% of your 1-RM Clean & Jerk.
B.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
90# CnJ
14:15 scaled to 30# DP
a. 190#x2
b. scaled to 35#s echo bike 24-20-16-12
145
8:48
A. 185
B. 13:25 25lb DBs
10:13
A. Built to 195#
B. 9:12 RX
A.
85,95,105,115,125,125,145,150,150,150
B.
13:55 w 30# DBs
A. 140#
B. 13:31 Rx. That was a sweaty one!
A: 125
B: 13:43 15lbs
A: 130#
B: 13:44 35# DB