Perform 3 sets of 10 reps of sumo deadlifts.
Feet should be just outside of the hips or slightly wider if comfortable.
5 Rounds for Time:
15/12 Cal. Assault Bike
1 Round of “DT”:
12 Deadlift (135/95)
9 Hang Power Cleans
6 Shoulder to Overheads
The same bar will be used for DT. Choose your weight wisely.
Coach’s Choice.
Work to a moderately heavy set of 8 reps over 4 sets.
Work to a heavy set of 6 reps over 4 sets.
4 Rounds For Time:
8 Power Snatch (95/65)
10 Box Jump Overs (24″/20″)
12 Toes-to-Bar (Hanging Knee Raises)
14 Bar Facing Burpees
Coach’s Choice
Work on overhead squat! Focus on the overhead stability and depth in the squat.
Turkey Trottin’
2500m Row
3 Rounds:
11 Thrusters (95/65)
26 Ab-Mat Sit-Ups
2500m Row
Pause for 3 seconds at the bottom of a back squat on each of the 4 reps.
Practice climbing the rope. Work on footwork or if you have the footwork, work on legless.
“Helen”
3 Rounds for Time:
400m Row
21 Kettlebell Swings
12 Pull-Ups
Work to a moderate weight.
18 Minute AMRAP:
25/20 Calorie Row
8 Power Cleans (135/95)
8 Bar Over Burpees
8 Toes-to-Bar
Coach’s Choice
Work up to a moderate weight on a 3 rep hang snatch. This can be a power snatch or a full snatch. The bar should remain above the knee when in the hang position.
5 Minute AMRAP:
10 Sumo Deadlift High Pulls (95/65)
6 Bar Over Burpees
Rest 3 Minutes
5 Minute AMRAP:
10 DB Front Squats (50/35)
6 Toes-to-Bar
DB Front Squats is with two dumbbells in the front rack position.