Row, bike, skip, jog 4 mins
2-3x
5 dip shrug
5 dip shrug elbows high
5 hang muscle clean
5 clean land
5 hang power clean
3 rounds
10 Hang squat cleans (70/45)
15 Burpees
Rx+ 6mins
10mins on Handstand practice
Burgner warm-up (pvc x2, barbell x2)
Down and up
Elbows high and outside
Muscle snatch
Snatch land
OHS
Hang power snatch
Move the bar FAST! Keep each set under 8secs, use a partner for this
3min Lx ball in rotator cuff & rear delt
3 Rounds
Row 250m
10 pass through w/ pvc
10 scap push ups
10 scap pull ups
10 beat swings
10mins on rope climb skill
EMOM for 12 mins
Min 1: 3 Push press (you choose the weight)
Min 2: 2 Rope climbs
Row, bike, jog 5mins
2mins lx ball in pec e/s
17.1 Open workout
Run 1 mile
Row 2 km
Air bike 3 miles
EMOM 8 minutes
Min 1: Jog 100m
Min2: 3 beat swing, 4 broad jump, 25 single skips
Every 4mins for 3 rounds
Run 400 m
21 KB Swings (24/16)
12 C2B pull ups
Scaled: 16/12kg, 12 jumping C2B
Rx+: 3RFT, 10min cap
15-20mins stretching
17.1 Open workout
Jog 400m
2 rnds w/ pvc, 1 rnd w/ empty bar
5 muscle snatch
5 Snatch balance
5 OHS
10 slow PVC pass through
Between each set row 250m making each row slightly faster than the last
Max Effort 500m Row
2 x
Row 500m
10 push up
10 tuck up
10 ring row
10 banded good morning
10 PVC OHS
5 rounds
10 Squat clean thrusters (50/35)
15 Burpees
14min cap
Rx+: 10min cap
Glute med roll 2min/side
Banded hamstring stretch 2min/side
