ANNOUNCEMENT:
As a preview of your week, here are some of the movements you can expect to see…
Mono structural: Row, Bike, Run, Double Unders
Gymnastics: Burpee, Bar MU/Pull Ups, T2B, Sit Ups, HSPU
Weightlifting: Wall Ball, C&J, Air Squats, Deadlift, KB (Hang Clean, Push Press, Lunge, Snatch)
7 Minute AMRAP
20/17 Cal Row
25 Wall Ball (20/14)(10’/9”)
20 T2B
Rest 5 Minutes
7 Minute AMRAP
20/17 Cal Bike
25 Air Squats
20 KB Snatch (53/35)
For Each of these AMRAPs, we are looking to push pace at a consistent level. Realizing the T2B may be the limiting factor here, work hard to go unbroken on the wall balls and then break your T2B into manageable sets (8-7-5) (5-5-5-5).
For the Bike….gotta push it here and recover a little on the air squats. Look to keep the KB snatch unbroken even if you are doing two sets of 5 & 5 each arm try not to put it down.