Workout of the Day
Warm-up: 400m run, then with a light kettlebell perform the following:* 20x Clean and press (alternating arms)
* 20x Snatch (alternating arms)
* 40x One-arm swings (20 ea arm)
Strength: 5x5 Push press AHAP alternating with 5x5 Hang power cleans at same weight
Work Capacity: AMRAP 6 minutes of:
* 1,000m row
* Max reps power cleans (135#/95#) in remaining time
Rest EXACTLY 5 minutes then
AMRAP 6 minutes of:
* 1,000m row
* Max reps shoulder-to-overhead (135#/95#) in remaining time
Score is total repetitions of power cleans completed added to total repetitions of shoulder-to-overhead completed
Extra Credit: EMOTM 10 minutes:
* 4x T2B
* 8x Hand-release push-ups
Post results to comments.
No comments:
Post a Comment