Week 9 – Day 44
Warmup:
3 Rounds
Row 250m
5 Burpee Lateral over Rower
5 Hike KB Snatch/arm
20′ Perfect Stretch Walk
https://youtu.be/2z6bK_lXQa4 perfect stretch walk
https://youtu.be/TomAxZVxZe0 burpee over rower
https://youtu.be/63d8GMBIUyY hike KB snatch
A) Every 2mins x 8 Sets
1st – 1 Clean Lift Off + 1 Segment Power Clean (2sec hold below knee) + 1 Power Clean
2nd – Push Press 3.3.3 – First 3 Pause 1sec in dip, Second 3 Pause 1sec Overhead, Third 3 TnG) – rest 10sec between 3’s
*every 2mins begin a new set. start with Clean complex, then next time point perform push press, continue until 4 sets of each or 8 total sets are accomplished. Ok to add load on each set)
https://youtu.be/2F2UV6dVTr4 power clean
https://youtu.be/gCBhaeASf_k clean lift off
https://youtu.be/JtEJlFr_DUs segment power clean
https://youtu.be/d0d0TWaiukA push press
B) 3 Sets NFT
6-8/arm Single Arm Kettlebell Floor Press 20X0
rest 30sec
Weighted Pull Up 1.2.3 Drop Set (reduce weight after 1 and 2 for a total of 6 weighted reps at 3 different weights)
rest 30sec
6 Plank KB Row/arm 10X2
rest 2mins
https://youtu.be/y-vCsuuE-uw single arm floor press
https://youtu.be/chJcUHfhlHc weighted Pull up
https://youtu.be/STzuIct48Hg KB plank row
C) 5min AMRAP @ 80%
Sled Push 10m Tough
8 Toes to Rings
rest 2mins
5min AMRAP – 90% Effort
Row 10/8 Cals
6 Dual KB Rack Reverse Lunge 53/35lbs
3 Box Jump Over 30/24″
*% efforts today are meant to be interpreted based on how you feel. The key point is to pick up the pace on the second interval after the rest.
https://youtu.be/_mPxnqOrjNY sled push
https://youtu.be/fXmLgN7r95c kipping toes 2 rings
https://youtu.be/PwtxLgNobQQ KB reverse Lunge
https://youtu.be/f6AR27I-DwU box jump overs
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