A. Warm Up
You decide how to warm up!!!
Recommended warm up would include increasing your heart rate and core body temperature i.e. run/row/bike/jump rope etc. Then warm up specific muscle groups used in the strength and conditioning i.e. shoulders, legs, core etc.
B. Strength
Touch and Go Power Snatch
3 reps EMOM for 8 minutes @ 58% of 1RM
(Add 10#/5# from last weeks weight)
C. Conditioning
20 minute AMRAP
40m Farmers Walk HEAVY
8 Toes to Bar
10 Power Clean + Strict Press
12 Hollow Rocks
*move with purpose and steady. NOT RACING.
Coaches challenge
20 minute AMRAP
40m Farmers Walk HEAVY
8 Strict Toes to Rings
10 Dual KB Clean + Press (lighter)
12 Dual KB Hollow Rocks
*move with purpose and steady. NOT RACING.
For those interested I attached the full workout below
