A) 2 Rounds of:
10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press
B) 1 Round:
15 GHD Sit-Ups
1 Heavy Set:
1 Push Press
1 Split jerk
Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.
Every 2 minutes x 5 rounds:
10 Dumbbell Snatches (5 each)
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!
RX+: competitive athletes that want a little more dose of the good stuff.
Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.
Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.