Saturday 9.25.21

Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 Banded Bird Dogs each side

– 5 Goblet Reverse Lunges each

– 10 Banded Overhead Squats

3) Clean Barbell Warm-up

4) Running Drills

A.

AMRAP 30 With A Partner

30 Power Cleans (95/65)

200 Meter Run

30 Thrusters

400 Meter Run

30 Power Snatch

600 Meter Run

– Goal: Sustainable effort. Split work in half. BB load should be light and sets of 5-10 should be doable.

Rx+: (115/75)

L2: (65/45)

L1: (DBs 25/15) (16 alt DB Snatch)

B.

DB Hammer Curls

3 x 8-10. Rest 60s.