Friday 11-10-23

Strength

6-5-5-4-4

Hang Power Clean

Box Jumps

Rest 2 minutes

Conditioning

(a) 8 minute AMRAP, as far as possible:

3-6-9-12-15-18….etc

KB Swing

Bike Erg cals

–rest 2-3 minutes/transition–

(b) 8 minute AMRAP, as far as possible:

2-4-6-8-10….etc

Dual DB hang snatch

Echo Bike cals

Recovery

Couch stretch

Foam Roll Back/T-spine