WARM UP
800 meter run
3 rounds:
3 rope climb to standing
10 alternating cossack squat
10 meter walking lunges
SKILL
N/A
WORKOUT OF THE DAY
35:00 AMRAP:
200 meter waiter walk
10 rope climbs
20 alternating db snatch
200 meter goblet carry
10 alternating turkish getups
20 American swings
RX: (50/35) (24kg/16kg)
55+: (40/30) (16kg/12kg)
Lv2: (70/50) (32kg/24kg)
*Target stimulus is endurance and stability. Encourage athletes to select weights that can possibly be done unbroken for snatches and swings, but will require breaks during turkish getups. Athletes may substitute db for kb for goblet, TGU, and swings if necessary. Score total repetitions.