A. Dynamic Stretches B. 6 min Clock
Even minutes: 50’ monster walk (right)
Odd minutes: 50’ monster walk (left)
C. For Quality 50 (25/25) forward + reverse lunges D. 14 min AMRAP 3 D-bell hang power snatch (left) 50/75lbs RX
3 D-bell hang power snatch (right)
3 chest to bar pull ups
6
6
6
(Continue to increase by 3 on each until 14 minutes) E. Static Stretches
D-bell use only
A. Dynamic Stretches B.
6 min Clock
Even minutes: 50’ monster walk (right)
Odd minutes: 50’ monster walk (left)
C.
For Quality 50 (25/25) forward + reverse lunges D.
14 min AMRAP
3 D-bell hang power snatch (left) 50/75lbs
3 D-bell hang power snatch (right)
3 D-bell bent over rows (D-bell each hand)
6
6
6
(Continue to increase by 3 on each until 14 minutes) E. Static Stretches
Backpack/object
A. Dynamic Stretches B.
6 min Clock
Even minutes: 50’ monster walk (right)
Odd minutes: 50’ monster walk (left)
C.
For Quality
50 (25/25) forward + reverse lunges D.
14 min AMRAP
3 Backpack snatches
3 backpack bent over row
6
6
(Continue to increase by 3 on each until 14 minutes) E. Static Stretches
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