A) 3 Rounds:
10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar
B) 3 Rounds:
1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
Then 2 sets x 3 reps at 90% of heaviest 3 rep
Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.
8 Min AMRAP:
8 Calorie Row
8 Handstand Push-Ups
– 2 Minute Rest
8 Minute AMRAP:
8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.
Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.
High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.