AMRAP in 7 min of:
7 Burpees over bar
7 Thrusters 95/65lbs
1 sandbag run 20m
5 min break
AMRAP in 7 min of:
Run 400m
6 Hang Power Snatch 95/65lbs
6 Overhead squats 95/65lbs
Scale up or down as needed.
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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1 comment:
4 rds + 2 Burpees / 3 rds
Matt 3 rds 7+7/ 3 rds +200m
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