A. Context :
Context :
– Push & LB Endurance
– Intervals (Stam./AP)Scoring: Not Scored
Warm – up :
Pec/Shoulder Mobility, Then…
3 rounds of :
10/10 Arm Circles,
15 Scap Push – ups,
10 KB Deadlifts,
12 RKBS,
10/10 KB Presses
B. Alternating Sets: Shoulder Press, Russian Kettlebell Swing
10 sets, starting a set every 60 seconds, of:
B1. 5-10 Shoulder PressesPush & LB EnduranceB2. 10-20 Russian Kettlebell SwingsPush & LB Endurance
C. Rounds for Reps of Hang Power Cleans, Bar Facing Burpees, Front Squats, and Toes to Bars
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Hang Power Clean @ 95/22 lbs
– Rest for 30 seconds
– Bar Facing Burpee
– Rest for 30 seconds
– Front Squat @ 95/22 lbs
– Rest for 30 seconds
– Toes to Bar
– Rest for 30 seconds
Intervals (Stam./AP)