10 x on the 3 minute
5 Toes to Bar
10 KB Swing
200m Run
MCx: 53/35
MAx: knee up, 35/26
MVx: v-up or leg lift, 26/18, 150m
GOALS + GUIDANCE: Keep the toes to bar and kb swings unbroken. Run the 200m in :60 or less. You’ll complete the intervals in 2:00, which will give you a :60 rest.
6 Rounds
15 Squats
12 DB Step ups, 20″
10 DB Hang Snatch
MCx: 50/35
MAx: 53/35
MVx: 25/15
GOALS + GUIDANCE: The squats will take […]
EMOM 7
1 High Hang Squat Clean
2 Jerks
*across
GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push or split. Target 6.5-7/10 RPE.
AMRAP 12
2-4-6-8-10-etc
Man Makers
15/12 Cal Bike
MCx: 50/35,
MAx: 35/20, […]
9 x on the 2 Minute
5 Shuttle Runs
5 Deadlifts
5 Burpee Over Bar
MCx: 225/155
MAx: 185/135
MVx: 3 shuttles, 135/95, in+outs
GOALS + GUIDANCE: Move at a 9/10 effort on all 3 movements, to complete each round in :45. The shuttle will take :15-:20, scale to 3 lengths if it’ll take longer. The deadlifts are heavy and unbroken, and […]
GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as your form and range or motion look good. Coaches will have you lift every 2 minutes. Record your final weight.)
3 […]
6 Rounds
1 Power Snatch
2 Hang Snatch
*across
GOALS + GUIDANCE: Work on straight arms for the power snatch and punching under the bar on the hang snatch. Stay light 6/10 RPE.