Saturday
Teams of 2
AMRAP 12
Climb the ladder…
5 Snatches – L: 105/65; S: 135/95, 10 Wallballs – L: 20/14; S: 30/20
10 Snatches, 20 Wallballs
15 Snatches, 30 Wallballs
20 Snatches, 40 Wallballs
…and so on
-rest 3min, then:
42, 30, 18, 12, 6
T2B
RKBS – L: 53/35; S: 70/53
DB Snatch – L: 50/35; S: 70/50
*Cap = 18min. Abs, posterior chain, and forearms, oh my… Good news, we’ll let these RKBS count toward your 100 Daily swings, so you’ll only need to knock out an additional 48 afterwards. That’s a silver lining, right? No?
Sunday
E7M35M
Min 1: 15/10 Cal Row or 13/9 Cal Bike
Min 2: 10 2-DB Burpee Squat Clean Thrusters – L: 20/10; S: 35/25
Min 3: 16 1-DB Overhead Lunge – 8l/8r
Min 4: 13/9 Cal Bike or 15/10 Cal Row
Min 5: 20 L: Situps: S: V-Ups
Min 6: L: 30; S: 50 Double Unders
Min 7: 30sec Plank – add weight if possible
*Alternate bike/rower with a friend
Run Programming
3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets. 200m efforts should be very fast.