1 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest between sets
B1. Pendlay row, 3x6-8, :60 rest
B2. Farmers carry down/back twice, :60 rest
+
3 rounds for time:
7 ground to overhead (65/95)
200m run
10:00 handstand push up practice- kicking up into a handstand and start with weights stacked on top of each other so head only goes down a little bit.
Clean grip deadlift, 3 touch and go @moderate weight, 10x1, begin a set every :60
+
EMOM for 8:00
Evens- :35 row @ high effort
Odds- 10 box jump overs
Notes to Note:
So I have to make some rules with the carpeted area. We can't lift weight over there. You CAN carry weights (lunges, farmers walks) but you can't drop them. You CAN kb swing but you can't drop them. You can use the sled on the rubber but NOT on the carpet. You also CAN NOT drag, push, or pull, plate weight on the carpet. Just wanted to make sure everyone knew that. You rock! See ya in the morning.
lol
Glory to God for 7 years of growth. Now buckle up and jump on board! Cause we ain't slowin down for nothin! Woooot woooot!
A) DB external rotation, 3x6-8/arm, :90 rest
B) 1 snatch balance + 1 overhead squat, 5x1, begin a set every 2:00
+
8:00 @90%
6 thrusters (65/95)
8 burpees over the bar
40 double unders
1) For time:
15 Muscle-Ups
15 Hang Clean to Thrusters @ 135#
20 Box Jumps 30″
10 Hang Clean to Thrusters @ 135#
15 Box Jumps 30″
15 Hang Clean to Thrusters @ 135#
10 Box Jumps 30″
15 Muscle-Ups
*Rest long enough to fully recover.
2) With HR of 155 BPM:
Non-Stop
10:00 Recovery Row for Meters
10:00 AMRAP of:
20 air squats
15 Power Snatches @ 95#
10 TTB
10:00 Recovery Row For Cal
10:00 AMRAP of:
20 Clean & Jerk @ 95#
20 DUs
Max out Friday
+
Death by burpees
On a running clock
1st min- 1 burpee
2nd min- 2 burpees
3rd min- 3 burpees
etc…….
once you run out of rest time and can’t finish the set by the time the next minute begins, you’re done
sometimes ya just gotta warm up your hips...