1.) Mobility Until the Bitter End
7 minute AMRAP
Up the ladder 1, 2, 3, 4……
20m Dumbbell Farmer Carry 50/30lb
Dumbbell Burpee Deadlift 50/30lb
15 minutes Hip Mobility
7 minute cap
27-21-15-9
Air Squats
Kettlebell Swings 1.5/1pood
Double Unders
15 minutes Quad Smash
7 minute AMRAP
100m Row
5 Dumbbell Thrusters 50/30lb
3 Pull-ups
15 minutes Shoulder Mobility (lats and rear)
*2.) 3 Position Snatch (hh,h,f) @ approx 70% every 2 minutes for 10 minutes
*3.) 5 rounds
20m Overhead Walk 185/135lb
1 minute Handstand Hold
Note: freestanding hs holds are preferred if able but if not use wall
*4.) for time:
100m Sled Push 4×45/2×45
100m Sled Pull 4×45/3×45
Note: 20m increments
*5.) 10 Push Jerk @ approx 50% every 2 minutes for 10 minutes
Note: if you have no jerk 1rm established use c&j 1rm
*6.) 15 minute AMRAP
20 Sledgehammer Swings (10r/10l)
15 Weighted Hip Extension
10 GH Raise
7 minute AMRAP
Up the ladder 1, 2, 3, 4……
20m Dumbbell Farmer Carry 50/30lb
Dumbbell Burpee Deadlift 50/30lb
15 minutes Hip Mobility
7 minute cap
27-21-15-9
Air Squats
Kettlebell Swings 1.5/1pood
Double Unders
15 minutes Quad Smash
7 minute AMRAP
100m Row
5 Dumbbell Thrusters 50/30lb
3 Pull-ups
15 minutes Shoulder Mobility (lats and rear)
*2.) 3 Position Snatch (hh,h,f) @ approx 70% every 2 minutes for 10 minutes
*3.) 5 rounds
20m Overhead Walk 185/135lb
1 minute Handstand Hold
Note: freestanding hs holds are preferred if able but if not use wall
*4.) for time:
100m Sled Push 4×45/2×45
100m Sled Pull 4×45/3×45
Note: 20m increments
*5.) 10 Push Jerk @ approx 50% every 2 minutes for 10 minutes
Note: if you have no jerk 1rm established use c&j 1rm
*6.) 15 minute AMRAP
20 Sledgehammer Swings (10r/10l)
15 Weighted Hip Extension
10 GH Raise
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Lauren Kalil
Done
Snatches and push jerks 85#, OHS up to 145#. Strict HSPU/t2b/dips from high rings
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