WEEK 11 – Day 54, Friday – 26th March 2021

Week 11 – Day 54

Warmup:
3 Rounds
Assault Bike .3 Miles
5 Kneeling Jumps (scale to tall box jump)
10 Dual KB Snatch
10m Extended Crab Walk
https://youtu.be/pSc_07Mp_6M Kneeling Jumps
https://youtu.be/_ZBcxwkU0Hw Extended Crab Walk
https://youtu.be/hsDyP2dKHDY Dual KB Snatch

A) Every 2mins x 8 Sets

1st – 1 Segment Power Clean (2sec below knee) + 1 Power Clean
2nd – Push Press 1.1.1 – First rep Pause 1sec in dip, Second rep Pause 1sec Overhead, Third rep no pause) – rest 10sec between each
https://youtu.be/JtEJlFr_DUs Segment Power Clean
https://youtu.be/d0d0TWaiukA Push Press
https://youtu.be/2F2UV6dVTr4 Power CLEAN

B) 3 Sets NFT

3-5 Barbell Floor Press
rest 30sec
3,2,1 Weighted Pronated Strict Bar Pull-Up (first set 3, second 2, last 1)
rest 30sec
4-6 Dual KB Bent Over Row pause 2sec at top of each rep
rest 2mins
https://youtu.be/NamiVqVgPTU Barbell Floor Press
https://youtu.be/chJcUHfhlHc Weighted Pronated Strict Bar Pull-Up
https://youtu.be/raPsTup1NUI Dual KB Bent Over Row

C) 7mins AMRAP @ 80%

Lateral Sled Drag R 20m
12 Kipping toes to Rings
Lateral Sled Drag L 20m
12 Dual KB Clean

rest 2mins

7mins AMRAP – 90% Effort
Assault Bike 8/7 Cals
12 Alternating Pistols (bodyweight)
Assault Bike 8/7 Cals
12 Burpee Plate Jumps
*Sub Jump Lunges x 18 reps for pistols

*Increased effort on AMRAP #2
https://youtu.be/OZ-8n6Inc3g Lateral Sled Drag
https://youtu.be/3Cm18eV-KXo jump lunges