A. Warm Up
Lying banded hamstring stretch x 45s each Lying Adductor stretch x 60s 3 Rounds: 10 Storks 8 Kettlebell Swings 6 Down dog to cobra Review movements and begin B. Power Snatch (1 x 3) 12 minutes to build to a tough TNG triple. (No TNG for scaled or beginners) C. Deadlift (3 x 3 @ 110% of your Clean) Set up like a clean and pull from floor, follow typical bar path that you would for the clean. Tempo 3030 D. Metcon (Weight) 12 Minute Alt EMOM: RX+ Min 1: Standing DB/KB Press x 6-8 Min 2: Strict HSPU AMRAP (-1) Min 3: Kipping HSPU AMRAP (-1) *if you have more than 10 strict, add a small deficit RX Min 1: Standing DB Press x 8-10 Min 2: 3 Wall Walks Min 3: AMRAP Pushups (-1) Scale: Min 1: Standing DB Press x 10-12 Min 2: 2 Wall Walks Min 3: AMRAP Scaled pushups (-1) E. Metcon (2 Rounds for Calories) Every 2 Minutes for 4: (2 sets) 30s Max Cals on Assault bike or rower @ 100%
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July 2020
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