Warm Up
4 rounds x 20 secs on / 10 secs off:
Box Step-ups
Bodyweight Lunges
Double Kettlebell Push Press
Inchworms
Weightlifting
I. Every 1:30 mins x 5 sets: Clean + Push Jerk
1 x 2 + 2 reps @ 65%
1 x 2 + 2 reps @ 68%
1 x 2 + 2 reps @ 75%
1 x 1 + 2 reps @ 80%
1 x 1 + 2 reps @ 85%
II. 3 Rounds
21 - 15 - 9 Dumbbell Bench Press
Rest 2-3 mins between rounds.
RX
21 reps at 35/25 lbs
15 reps at 50/35 lbs
9 reps at 70/50 lbs
Scaled
21 reps at 35/25 lbs
15 reps at 50/35 lbs
9 reps at 50/35 lbs
WOD
2 Rounds for Time
5 - 3 - 1
Muscle Ups or Chest to Bar
Dumbbell Squat Snatch
Rest 1:1 between each round.
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Comments