Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
7/7 Half Kneeling Bottom Up KB Press
7/7 Windmill
7/7 KB Snatch
14 KB Swings
0-15 Min RT
Metcon (Time)
5 RFT:
200m Run
6 Power Clean @ 185/135
Rest 1 Min
15-45 min RT
**18 Min Time Cap**
The idea of this workout is to keep the intensity high. Work must not take longer than 2 min each round.
Variation 1:
@ 145/105
Variation 2:
100m
@ 95/65
Metcon (No Measure)
3 Sets of:
10 Prone Shoulder Swimmers
10/10 Hip CARS
https://www.youtube.com/watch?v=4sRUwmB6vR8
https://www.youtube.com/watch?v=3HcqUibHeDY
45-55 Min RT
DO NOT SKIP THIS