3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
3/side 1-arm DB snatch into 15m overhead DB carry after 3th rep
5-10m duck walk
A. Hang snatch from just below the knees, 6 x 2 moderate; begin a set every :90
B. Back squat, 3-3-3 starting moderate and building a bit from there, 20X1; begin a set every 2:00
+
AMRAP in 9:00:
900m row
+
Max in remaining time:
9 wall balls
9 sit-ups w/wall balls – ball touches ground overhead @ bottom of sit-up and ground anywhere in front of hips @ top of sit-up
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: no 1000 class tomorrow (the 0900 is still on!) as we host Eric Oliver for a running clinic