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Mon, Dec 9 |
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| Back Squat -Clean It and Kip It | Monday Mayhem | |
Back Squat -Clean It and Kip It
Time-Rx3+
SWOD: Back Squats
3 Sets - 6 reps @80-85% of 1RM
18-15-12-9-6-3
Power Cleans (95/135)
Toes To Bar
ENGINE WORK
10 Sprints on Rower 250/350m or
Bike 10/15 cals
Rest 1 Min Between Sprints.
A/E: Start at 15, pick load, abmat sit ups
B: Start at 15, pick load, HKR
C: Full reps, Pick Load, Kipping Practice work getting toes as close to bar as possible, looking for good tight kipping motion with multiple sets
D: As Written
Rx+: Replace T2B with 4 MUs each set. Ring or Bar
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Monday Mayhem
Rounds
AMRAP in 30mins-
Cal Row
Burpees
DB Snatch
Bike Cals
A: 8 Reps, pick weight
B: 12 Reps, pick weight
C: 15 Reps, pick weight
D: 15 Reps, 35/50 DB
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