Wednesday 05/11/22

: “Active Recovery/Open Gym”

4 Rounds

Every 6’

500m/400m Row

80ft Farmers Carry 2×70/2×53

30/24 Calorie Assault Bike

Core:

50-30-10

Plank Jacks

Plate Step-up Plank Position 45”/35”


Skill:

Toes to Bar

3x5ea Hollow and Arch

3×5 Beat Swings

3×3 Kip Elevates

3×3 Lever with Tuck

3×3 Tuck And Flick

Weightlifting: 

A. 1RM Power Clean

– 15’

– Keep form intact

B. 8’ EMOM

3 Hang Power Snatch

– Build each set

C. Snatch Lift-offs w/3” Hold

5×80, 2x3x90, 3x2x100, 4x1x105

– 90’ Rest

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