Tuesday, 6/21/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-24:00

1)Conditioning (Benchmark)

“Helen”

3 Rounds

400m Run; 200m Run

21 Kettlebell Swings (53/35; 44/26; 35/18)

12 Pull-ups; 6 Pull-ups; 12 Banded/Jumping Pull-ups; 6 Banded/Jumping Pull-ups

12:00 Cap

24:00-34:00

Stretch for at least 5 minutes

Set up and warm up to 80% snatch

34:00-44:00

2) Strength

EMOM 10 Min

1 Snatch @ 80% 1 RM

44:00-48:00

3) Conditioning

120 Double Unders; 60 Double Unders; 120 Single Unders; 60 Single Unders

12 Power Cleans (use the weight used for the snatch)

4:00 time cap

48:00-60:00

Cool Down

Clean up

Spend at least 7 minutes stretching