Workouts

WARM UP

3 rounds:

10 calorie row

10 deadlift

10 push press

SKILL

N/A

WORKOUT OF THE DAY 

For time:

2001 meter row

11 box jumps (30/24)

11 thrusters (135/95)

11 chest to bar pull ups

11 power cleans (135/95)

11 handstand push ups

11 kettlebell swings (32kg/24kg)

11 toes to bar

11 deadlifts (135/95)

11 jerks (135/95)

2001 meter row

*40:00 time cap.

WARM UP 

Rock-Paper-Scissor WAR

3 rounds:

5 snatch pulls

5 snatch balance

5 overhead squats

5 power snatch

SKILL

Turkish Getups

5 x 2 each side

WORKOUT OF THE DAY 

Lifters who Run/Runners who Lift

0-5:00:

Run 400 meters

Establish 1RM snatch

Rest 1:00

6-11:00 – For time:

10 squat cleans

400 meter run

RX: (185/125)

55+: (155/105)

Lv2: (245/165)

*11:00 time cap.  Score heaviest weight for snatch and total for part B.

WARM UP

3 rounds:

10 air squats

10 Russian KB swings

3 rope climbs to standing

SKILL

Build to a heavy thruster from thee floor

*Score heaviest lift

WORKOUT OF THE DAY 

“Burn Victim”

For time:

21 burpees over kettlebell

9 kb snatch

1 rope climb

15 burpees over kettlebell

15 kb snatch

2 rope climbs

9 burpees over kettlebell

21 kb snatch

3 rope climbs

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Scale athletes to kettlebell swings instead of snatches.  3 to 1 rope climbs to standing.  15:00 time cap.