19 October 2021

RX

Strength/Skill

Clean Complex

Every 2:00 X 7
complete

3 squat cleans + 1 Push Jerk

Workout

WOD (on an 8 min Clock)

1 Power Clean
1 burpee over bb

2 Power Cleans
2 burpee over bb

etc.

 

METCON

Workout

AMRAP 8

21 KB Swings
21 KB Box Step overs

rest 2 mins

AMRAP 8

15 KB Squats
15 TTB

rest 2 mns

AMRAP 8

9 KB Thruster
9 Burpee Box Step Overs

 

BASELINE

Workout

Complete: 30 min TC

1600m run
48 KB Swing
24 wall step ups w/KB

800m run
24 SA KB Push Press
12 wall jumps

400m run
12 KB thrusters
6 burpees

200m run
6 KB Squat
3 Burpees

 

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series