General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Power snatches (45/33)

7 Power cleans (45/33)

5 Power snatches (75/53)

5 Power cleans (95/63)

3 Snatches (95/63)

3 Cleans (115/73)

1 Snatch (115/73)

1 Clean (125/80)

1 Snatch (125/80)

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile*

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run*

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run*

Max rep thrusters (95/65)

 

For total reps

Compare to Monday, 30 September 2019

*if weather does not permit running, row the following distances: 2000m, 1000m, 500m

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

Royal Huddleston Burpee Challenge:

Day 10*

No*See Day 1 for rules

 

 

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