Warm-up

E – In partners, hungry hungry hippo ( each partner must burpee before he or she goes out to grab something)

T –  row/run (outside) 100M, 5 MB Slams, row/run 100 M (Switch), 5 MB Slams, Run/Row(whatever you started with) , splits stretch and reach x :30 each side, Push-up Handwalk + opposite leg and hand raise x 3, Elbow to Instep x 4, active hang x :10, reverse shrug x 5, KB/MB front squat x 5

Skill

E DB Snatch

T – from the rack in partners Front Squat x 5:  work up to a challenging set of 5, then perform 3 sets of 2 at that weight, resting at least 1:00 in between

 

Work

E 5:00 – 7:00 AMRAP of  8 DB Snatch, 10 box jumps overs, 100 M run

T – 18:00 AMRAP 5 snatch (35/55) ,10 box jump over (12/20/24), run 200M/row 150 (switch every round) Finish one round and rest 1:00 after every round completed

Game

Cone Blaster

Megan Kestel

Written by: Megan Kestel

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