-Warm up-
10 minutes prior:
9-6-3
dumbbell thrusters
pull-ups
5 minutes prior:
10 alternating Turkish get ups
10 Russian kettlebell swings
10 kettlebell swings
10 double kettlebell squat clean
-Olympic Lifting-
Clean & Jerk -
80% x1, 83% x1, 86% x1, 88% x1, 90% x1
Complete on a 2 minute clock
-Strength-
Bench Press - 3-3-3-3 (increasing weight)
super set with
Dumbell Rows - 4x8 (sets across)
Complete on a 3.5 min clock.
-Conditioning-
10 minute AMRAP of:
15 Kettlebell Swings 2/1.5
10 Toes 2 Bar
Run 200 meters
-Cool Down-
Calf Stretch
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| Grandma Angie flipping tires |
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