Wednesday 8/29

Warm-up 3 sets:

Row 10/8 Calories

Single arm Farmers Carry x 50 ft/side

Russian KB Swing x 10

+

Shin Hops x 5

Air Squats x 10

+

Clean Progressions Strength Working on singles of the squat clean on the minute for 12 minutes. The focus is on a good lift off from the ground to the knee then a straight line of action through the middle and catching in a solid position. Weight can build throughout EMOM. Clean (EMOM 12- 1 Rep ) Metcon (Time) 4-8-12-16

Calorie Row

Burpee over erg

Double KB front rack squat, 70/53# per hand


rest 5 minutes actively walking or jogging Metcon (Time) 16-12-8-4

Calorie Row

Burpee over erg

Double KB Front Rack Squat, 70/53 Extra Work 1) Gymnastics

A.1: Ring Pull Up (3x5-7 reps) *3 second decent

A.2: Ring Dips (3x 3-5 reps) *3 second decent and 3 second hold

B: Wall Facing Handstand Push-up Variation (3x2-4 reps * 3 second decent) *do 1 more rep then last week Metcon (No Measure) Not For Time:

10/10 Bulgarian Spit Squats

25 Russian KB Swings (good form and UB)

200ft Yoke carry

x 3 sets #workoutoftheday