A) 10 min AMRAP:
30 seconds Rest
8 Russian Kettlebell Swings
3 sets x 5 reps
1 set x 5 reps
*1 Second Pause Deadlift from the floor
Objective: build to a weight that is very challenging for one set.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body
3 Rounds For Time:
24/20 Calorie Row
12 Ring Dips
9 Burpee Pull-Ups
Double Unders: athletes should be able to complete each round of Double Unders in :75 seconds or less, scale to :60 seconds of double under practice or 96 singles!
Calorie Row: time to row! Athletes should complete row station under 2 minutes. Scale accordingly.
Ring Dips: if athletes cannot perform ring dips appropriately, scale to bar dips or close grip push-ups with their hands directly under their shoulders and their elbows coming back towards their sides.
Burpee Pull Ups: any form of pull up is acceptable after the burpee is complete. Most athletes should perform a jumping pull up.
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