170802
Warm-up
Warm-up
coach led
Warm-up
prep: partner squat positioning; Kang squat (empty bar)
Strength
Back Squat (8-8-8-8)
60% across
Metcon
Metcon (Time)
75 Russian swings (32/24 kg)
50 sit-ups
75 Russian swings
50 sit-ups
75 Russian swings
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
100′ odd object carry (assigned)
25 wall balls (20/14)
15 hr push-ups
100′ odd object carry (assigned)
25 wall balls (20/14)
15 hr push-ups
Optional Additional Conditioning
Overhead Squat (3×15)
tempo 3201: 3 sec down, 2 sec hold, fast up, 1 second pause at the top.
If unable, OH squat to a box
Kettlebell Swing (2×12 each)
1 Arm Russian KB Swings
Mobility and Recovery