Warm Up: Joints-Animal Walks-Medball fun
Auxiliary: Upside down is always fun. Let's work the progression. Pencil, Straddle, Pike, Tuck.
Strength: Work on a strength you have not been training during the last cycle.
Conditioning: With a Partner You go I go!
50 Box Jump
40 Goblet Squats
30 RIng Rows
20 High Five Burpees.
10 Sit Ups
Big shout outs to coach Steve and Matt K. You'll have to guess which Matt I mean. They both demonstrated that awesome thing called, not being an idiot" in their squatting today. Well done and Congratulations! Way to exemplify what we are all about. #fuckmyego Oh yeah, that's Krysia. She is 68 or 67 I always forget. She rocks.
Agile 8 + Leg Swings.
10 BGBS + Banded Hamstring x 2-3
Deadlift-Work to a heavy single then 3 x AMRAP @ 80%
Every minute on the minute for 12 minutes
First minute: 10 x Push press (155#/115#)
Second minute: 20 x KB swings (70#/50)
Third minute: 20 x Ball Slams
3 position cleans 3-5 times through adding load as appropriate.
Work to a heavy clean then work reps at 80%
Max Rounds in 12 minutes adding 1 rep per round of AM and HSP Swings stay constant.
1 x Athlete Maker
3 x HSPU
25 x KB Swings
Carry or mobility