Warm Up
AMRAP 8
20 Lateral Line Hops
13 Air Squats
13 Scap Pull-ups
6 Burpees-to-Target
Weightlifting
I. Every 2 mins x 6 sets: Push Jerk + Split Jerk
3 x 2 + 2 reps @ 70%
2 x 2 + 2 reps @ 75%
1 x 2 + 1 reps @ 80%
II. Barbell Conditioning
5 Rounds for Time
7 Hang Power Cleans
7 Front Squats
7 Thrusters
RX 95 / 65 lbs
Scaled 75 / 55 lbs
WOD
Every 4 mins x 3 sets
500 / 400m Row
Alternative 30 / 22 cal Bike
15 Shoulder-to-Overheads
10 Dumbbells Box Step Overs
RX 135 / 95 lbs ; 50 / 35 lbs (DBs)
Scaled 95 / 65 lbs ; 35 / 25 lbs (DBs)
תגובות