Wednesday 10.05.23

Fitness:

A. Russian Kettlebell Swing:

8 x 10 (OT2M)

B. 7 min AMRAP:

3 KB Gorilla Rows (32/24kg) [each side]

6 Burpees

9/6 Calorie Echo Bike

Performance:

A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.

B. 7 min AMRAP:

3 Muscle Ups [3 low ring strict transitions]

6 Shoulder to Overhead (50/35kg)

9 Box Jumps (24/20")

Sweat:

A. 10 min alt OTM:

Odd: 10 2x DB Row

Even: 10 Weighted Hip Extensions (on box partner spotted)

B. In teams of 3-4:

500 Calorie Echo + 500 Calorie Ski

*2 people working at a time. Break it up how you like.

*If only 2 people do:

350 Calorie Ski

350 Calorie Echo

*In order, one person working at a time

Weightlifting:

(0 - 17 min)

A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.

- If you did this in class -

In 15 minutes complete 4 sets (8 total sets if you count each side) off 6 Barbell Offset Overhead Press. Have a difference of about 20%

(20 - 35 min)

B. 15 minutes to build to a heavy complex: Power Snatch + Drop Snatch Balance + Snatch Balance

*If you didn't get Monday's Squats in - do that instead.

(35 - 45 min)

C. Hip Thrust: Build to a 5RM.

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