Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
10 rounds for time:
200m Run
3 L arm DB OHS @ 35/50lbs
3 R arm DB OHS @ 35/50lbs
+
rest 5-10 min
+
10 min @ 75%:
1000m Rowing
10 L arm Hang KB Snatch @ 20/35lbs
10 L arm KB Front Squats @ 20/35lbs
10 R arm Hang KB Snatch @ 20/35lbs
10 R arm KB Front Squats @ 20/35lbs
AMRAP Turkish Get Up @ 20/35lbs in time remaining/alternating arms
+
EMOM x 10 minutes:
1st – 30-45 sec FLR on Rings – rings turned out/elbows straight
2nd – 20-30 sec Double KB OH Hold @ tough loading
+
rest 5-10 min
+
10 min @ 75%:
1000m Rowing
10 L arm Hang KB Snatch @ 20/35lbs
10 L arm KB Front Squats @ 20/35lbs
10 R arm Hang KB Snatch @ 20/35lbs
10 R arm KB Front Squats @ 20/35lbs
AMRAP Turkish Get Up @ 20/35lbs in time remaining/alternating arms
+
EMOM x 10 minutes:
1st – 30-45 sec FLR on Rings – rings turned out/elbows straight
2nd – 20-30 sec Double KB OH Hold @ tough loading
Wk 6 – June.6/8
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Power Snatch, work to a single
B. 30 Squat Cleans For time @ 75% of 1RM
C. EMOM x 15 minutes:
1st – 30 sec HS Walk/HS Progression
2nd – 20-30 sec Toes to Bar Practice
3rd – 30 sec FLR on Rings