Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 10 Banded Overhead Squats
3) Clean Barbell Warm-up
A.
AMRAP 30 With A Partner
30 Power Cleans (95/65)
200 Meter Run
30 Thrusters
400 Meter Run
30 Power Snatch
600 Meter Run
– Goal: Sustainable effort. Split work in half. BB load should be light and sets of 5-10 should be doable.
Rx+: (115/75)
L2: (65/45)
L1: (DBs 25/15) (16 alt DB Snatch)
B.
3 x 8-10. Rest 60s.