Friday, March 29th
Performance Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
5 strict pull ups
10 wall balls
10 cals on bike”
Strength
“Snatch complex
Power snatch
Snatch balance
Hang squat snatch
Overhead squat”
Performance Notes
Go fast and unbroken, if you can.
Performance
“4 rounds for time of:
15 wall balls @30/20
10 burpees
10 chest to bar pull-ups
10 ring dips”
Scaled Performance
4 rounds for time of: 15 wall balls @20/16, 10 burpees, 10 pull-ups, 10 bench dips
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Optional Conditioning
“30 min hilly run
*If you can’t find hills, very pace. Fast when you feel good, slow when you don’t. ”
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Fitness Notes
Move quickly through this one and try to hold on for as long as you can.
Fitness Warm-up
“3 slow rounds of:
20 external banded rotator rotations (each side)
20 internal banded rotator rotations (each side)
10 bent over banded pulls
10 air squats
100m jog”
Fitness (bodyweight)
“4 rounds for time of:
15 squat jumps to 6 inch target
10 burpees
10 Bent over banded pulls OR 20 mountain climbers
10 dips”
Scaled Fitness
“4 rounds for time of:
15 squat jumps
10 burpees
10 Bent over banded pulls OR 20 mountain climbers
10 chair/box dips”
——
Kettlebell/Dumbbell
“4 rounds for time of:
15 goblet squats at 70/53
10 burpees
10 KB/DB snatches (5 each arm)
10 dips or chair/box dips”