Preparation: For Time: 3 Rounds of 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Pike Push-ups. Then: AMRAP in 3 minutes of Turkish Get-up.

Focus: Part 1: Hang Clean: 85#x5 – 100#x5 – 110# max reps.
Overhead Squat 65#x5 – 75#x5 – 85# max reps.
Pull-ups: Perform 9-8-7-6-6 pull-ups.
Part 2: EMOM for 4 minutes of 7 kettlebell snatch right hand and left hand.

Finish: Row: set the damper on a C2 rower at 4-5. Perform a 500 meter row for time. (Or do fifty max effort pulls for time.) Then: 2 rounds of: 10 evil wheels, 10 knees to elbows, 10 GHD sit-ups

1 comment
  1. stellaguinness said:

    Warm-up took around five minutes.
    Hang clean went well at 85, and add 100. Was able to do one at 110, but my form was not there.
    Overhead squats went well. 85 pounds for five representatives
    Did a seven minute one arm snatch. Was able to do 49 a. Then I realized I did it wrong. Use a 35 pound kettle bell.
    On the row did the 50 polls. I will send you pictures.


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