May 11, 2016

 

a) WARM UP:

400m run

  • 10 beat swings
  • 10 burpees
  • 10 situps
  • 10 squats
  • 10 strict press with empty bar
  • 10 squats
  • 10 situps
  • 10 burpees
  • 10 beat swings
b) STRENGTH:

Superset:

Rest 2 mins per round minimum

c) INTERVAL WEIGHT TRAINING:

Part 1 – 3 Rounds for time:

  • 10 Squat Cleans (@ 55% of 1RM squat clean)
  • 1:30 row

Rest 2 min between rounds

Rest 3 min between parts 1 and 2

Part 2 – 4 Rounds for time:

  • 12 Overhead Squats (@ 50% of 1RM OHS)
  • 1:00 Double Unders (no singles)

    SCORE: # of DU per round

Rest 2 mins between rounds.

d) ACCESSORY WORK:

  • 400m farmer carry – two handed – as heavy as possible

e) RECOMMENDED MOBILITY:

  • Pec smash, door stretch
  • T spine roll out and stretch

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