Wednesday
Warm-up
Warm-up
AMRAP x 3 MINUTES
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
Into…
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Slam Ball Squats*
*Hold Slam Ball in Bear Hug.
Strength
Hang Clean (Heavy 2-Rep )
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (30/20)|(20/10)
5 Hang Squat Cleans (185/135)|(135/95)*
25 Sit-Ups
15 Slam Balls (30/20)|(20/10)
5 Hang Squat Cleans (185/135)|(135/95)*
*Option for Athlete Choice, AHAP.
(Score is Time)
KG SB: (15/10)|(10/5)
KG BB: (85/60)|(60/42.5)
Build to a Heavy 2-Rep Hang Squat Clean
(Score is Weight)