Category: Uncategorized

STRENGTH Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 70+% followed by… Every 2 minutes, for 6 minutes

2 Sets 200m Ski 10 Overhead Soccer Throws (slam ball, against wall) 10 Archer Push-ups (5 R/ 5 L) 20 Plank Marches STRENGTH Bench Press

WARM UP 2 Sets 200m Run 10 Slam Balls 2 Sets 50′ Box Push 10 Single Leg Russian Step Ups (24/20 per side) 10 Donkey

WARM UP 500m ski 10 Ground to Overhead 45/25 10 Squats (hugging plate) 25′ Overhead Plate Lunge 10 Ground to Overhead 45/25 10 Cossack Squats (hugging

Warm-Up 100ft Bear Crawl (50ft Forward/50 Backwards) 10 PVC Pass Throughs 50ft Front Rack KettleBell Lunges w/ Single Arm Press at Bottom 10 Scorpion Tails

WARM UP 2 Sets 200m Row 10 Banded Passthroughs 5 Dual KB Push Press B/P 5 Dual KB Push Jerk B/P 10 Alternating T-rotation Scap

Warm Up 2 Rounds (Not for time) 7/5 Cal Ski 8 Med Ball Clean & Press 20/14 5 Cuban Presses 5/2.5 Banded Pass-Throughs x 10 Reps

Warm-Up 500m Row 2 Sets (not for time): 10 Single-Leg Step Ups  (Each Leg) 24/20 10 Squats (w/Holding Plate 45/25) 20 Hollow Rocks 5 Kettle

Warm-Up 500m Ski 100ft KB Suitcase + KB Overhead Carry Men:(Yellow/Blue) Women: (Blue/Pink)   2 Rounds for time: 10 Kang Squats w/KB (Blue/Pink) 10 KB Overhead

STRENGTH: Clean work: High Hang Clean • 3×3 @ 75-85% • 2×3 @ 85-90% • 2×1 @ 95+% METCON For Time: 5 Rope Climbs 20