23 February 2022

RX

Strength/Skill

Every 2:00 x 6

2 squat snatch
+
4 OH squats

(keep shoulders active for OH
squats)

Workout

2 mins on/ 1 min off

12 hang power cleans (115/95)
8 TTB
5 BBJO

Max wall balls in remaining time

5 rounds

METCON

Workout

Partner Metcon

AMRAP 18
(as many reps as possible)

P1: 10 cals
+
10 HR Push ups

P2: 10 Dual DB lunges
+
Max Dual DB C+J

2 mins rest

8 mins max distance (shared)

score is total DB c+j + distance

BASELINE

Workout

EMOM 30

Min 1: 12-15 KB squats

Min 2: 20 mountain climbers
+
8 Sit ups

Min 3: 10-12 KB swings +
10-12 KB
bench step overs

Min 4: 100/200m run

Min 5: rest

LEARN TO MOVE

Session 2

Deadlift + KB Swing Series