Monday, 8/24

Cash in…4x 200 30 sec rest…get faster every time

Cash out…3×12 KB sit up to press

 

Basic

Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – 2 Turkish Get-Ups

(keep the movement slow and controlled, focus on positioning)

Minute 2 – 6 Romanian Deadlifts @ 3011

Minute 3 – 10-12 Tempo Push-Ups @ 11X1

 

In teams of two, partners alternate complete sets to complete 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

100 Meter Run

 

Performance

Every two minutes, for 16 minutes (8 sets) of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build over the course of the 8 sets to today’s heavy.

 

In teams of two, partners alternate complete sets to complete 5 sets each of:

5 Overhead Squats*

15 Kettlebell Swings (32/24 kg)

30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

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