Wednesday 6.6.18

Essentials:
A.
6 Sets
8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Box Step Ups
On the 2min Mark

B.
7 min AMRAP
Run x 100 meters
Wall Ball x 10 reps
-Rest 2min
7 min AMRAP
Row x 150 meters
Dumbbell Farmers Carry Step Back Lunge x 10 reps
-Rest 2min
7 min AMRAP
Ski x 150 meters or Run x 100 meters or Bike x 300 meters
Dumbbell Thruster x 10 reps

Fitness:
A.
6 Sets
2 Segmented Clean Pulls + 2 Segmented Squat Cleans 60-70%
On the 2min Mark

B.
7 min AMRAP
Run x 100 meters
Wall Ball x 10 reps 20/14
-Rest 2min
7 min AMRAP
Row x 150 meters
Step Back Front Rack Lunge x 10 reps 75/55
-Rest 2min
7 min AMRAP
Ski x 150 meters or Run x 100 meters or Bike x 300 meters
Thruster x 10 reps 75/55
RX+: (95/65)

Performance:
A.
6 Sets
2 Segmented Clean Pulls + 2 Segmented Squat Cleans 60-70%
On the 2min Mark

B.
7 min AMRAP
Run x 100 meters
Wall Ball x 10 reps 30/20
-Rest 2min
7 min AMRAP
Row x 150 meters
Step Back Front Rack Lunge x 10 reps 95/65
-Rest 2min
7 min AMRAP
Ski x 150 meters
Thruster x 10 reps 95/65