Sunday Fun Day!
12 min to find a 1RM Hang Snatch
10 rounds for time:
5 Russian Kettlebell Swings
20 Double Unders
*Use a very heavy kettlebell that you have never swung before or one you rarely use. Challenge yourself.
*Alternate exercises each set.
Every 45 seconds for 8 rounds perform 1 Stone to Shoulder
*heaviest possible with good technique.
8 min AMRAP:
15 Air Squats
8 mins to complete:
Run 800 m
AMRAP of “Cindy” in remaining time.
Score is total rounds and reps of “Cindy” completed in the 16 minutes.
*After the 800m Run, pick back up where you left off.
12 min to find an 8RM Back Squat
*Add 5-10 lbs to last week.
Run 1 mile
30 Box Jumps @ 28/24” (step-down)
30 1-arm Dumbbell Snatches @ 70/50 lb
1200 meter class Burden March. Your class will load up the sled, prowler, weighted vests, sandbags, kettlebells and anything else and move it 1200 meters as a team.
*Coach will determine loading by class size and ability
Warmup to a 4RM Shoulder Press
-then-3xME, rest exactly 15 seconds
*Use 73% of 4RM or increase load by 5-10 lb from last week.
In groups of two (scale option is a group of three):
*Only one person can work at a time. Run 400m after each movement is completed.