Skill:

Incline Rows

5-5-5-5

*Perform 40 Double Unders after each set

 

Conditioning:

“Cleaning and Swinging”

Every minute on the minute for 7 minutes perform:

20 meter sprint

2 Power Cleans*

2 Front Squats

 

…Rest 9:00

 

Perform the following:

20-15-10

Meters of Walking Lunges**

Kettlebell Swings (70/53)

 

For Time

(7:00 cap)

 

*Clean and Front Squat weight set-ups:

Rx Male: 135-155-175-185-205-225-235

Rx Female: 93-103-113-123-133-143-153

Scaled/Masters 55+ Male: 95-115-135-145-165-185-195

Scaled/Masters 55+ Female: 63-73-83-93-103-113-123

Masters 60+ Male: 65-85-105-115-135-155-165

Masters 60+ Female: 53-63-73-83-93-103-113

 

**Walking Lunge weights:

Rx (Male/Female): 130/90

Scaled/Masters 55+ (Male/Female): 110/70

Masters 60+ (Male/Female): 90/60

 

Mobility:

Hip Capsule – 2:00/side

Prone Shoulder Flexion – 2:00

Olympic Wall Squat – 2:00

 

 

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