PRE-GAME
3 rounds:
2:00 Light Bike, Row or Run
3 Strict Pull-Ups
6 Push-ups
9 KB Swings 24/20
12 Air Squats
15 AbMat Sit-ups
Directly into:
3 Rounds:
2:00 Light Bike, Row or ski
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
*Barbell load should be between 45-50% 1RM
C&J
STRENGTH
Extended Coach led mobility or optional skill practice
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3