2023.10.13
Warm up: 5’ amrap
– 30 m Bear Crawl
– 20 Scapula Push up
– 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace
A)3 sets:
– Half kneeling dumbbell hang clean+press x 5/5
– Narrow grip push up x 8-12
– Bottom up KB carry x 20”/20”
– 45” Wall sit
90” rest
B)For time: TC:15’
21 Du dumbell squat clean
Run 400 meters
18 dumbells squat clean
Run 400 meters
15 db sq clean
Run 400 meters
12 du squat clean
Run 400 meters
Weights: Rx: 15/22.5kg, Open: 10/20kg
C)Acc
2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB