15:00 warm up 200m run or row Mobility- coach led 5:00 skillwork of choice + Every :90 for 4 sets: 1st: 2 squat cleans @65-75% 1RM 2nd: :30 handstand/tripod/nose to wall hold + AMRAP in 9:00 6 hang squat cleans, do not exceed 85/125 10 handstand push ups or 3 wall walks 300m run +…Read more
About: Chelsea McCarty
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15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 alternating pistol squats or alternating lunges + 10 light plate halos] + A. 1 hang snatch + 2 overhead squats, 1-1-1-1, begin a set every 2:00 B. Moderate/tough overhead dumbbell hold w/DB in each hand, 3x :30, :60 rest + 3 sets…Read more
15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 wall balls w/:02 pause in squat + 10 hand-release push ups] + Every 3:00 for 4 sets: Back squats, 4-5 reps @22x1 tempo Get in some double under practice during your rest + 5 rounds for time (15:00 cap) 200m run 10…Read more
15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 skill work of choice + A. 1 squat clean + 1 alternating reverse lunge/leg + 1 front squat, 1-1-1-1, begin a set every 2:00 + For 15:00 1st: 1-3 muscle ups or 10 pull ups 2nd: 5 thrusters, tough 3rd: :30 row or bike @high…Read more
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