STRENGTH
Every 2 Minutes for 10 Sets (20 Minutes):
- Front Squat x 5
- Push Jerk x 5
- Chest to Bar Pull-up x 5
Notes: Barbell work should start light to moderate – add weight as able but no failed sets. Focus on touch and go push jerks if possible. Scale pull-ups accordingly.
WOD
Level 1
AMRAP 9:
- Russian KBS x 20
- Wall Ball to 9′ x 20
- Row x 250m (or Run x 200m)
Level 2
AMRAP 9:
- Kettlebell Swing (53/35) x 20
- Wall Ball (20/14) x 20
- Row x 250m (or Run x 200m)
85×5, 90×3, 95×2
3 rounds
45×3, 50, 55, 60, 65, 70×2, 75
2+51 (26# KB)
95×3,115×4,135×3
2+ 100m run
@95
2+40
55# x 1, 75# x 9
2 + 36 rx
Strength: 75, assisted pull ups; WOD: 2+40