Workout of The Day:
A.AMRAP 10 Minutes of Max Single Unders
B. 5 Sets
B1. AMRAP (-3) Push Ups. Rest 2 Min
B2. AMRAP (-3) Ring Rows Feet on Box. Rest 2 Minutes
** For part be the (-3) means to stop the set a few reps before you go to failure.
** Record your single under scores or pay the price of burpees or 100m of frog hops.
Advanced:
Warm Up:
3×5 Box Jump
3×5 Clean Grip OHS
3×5 Snatch Balance in Clean Grip Behind Neck
Strength:
Every 2 minutes for 20 minutes (10 Sets) 1 Snatch (power or full) %60, 65, 70, 75, 80, 85, 90, 95, 100, 105
** Go for a new 1rm
Condo:
EMOM for 30 Minutes
Minute 1­ 10 Russian KB Swings (Heavy As Possible)
Minute 2­ 10 Lunges With KB (Held in any position)
Minute 3­ 10 Shoulder to Over­Head Any Way
** Try and use same KB for each movement.