Sarah’s 243# from 18.2a
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Barbell Work:
A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4
B. Bench Press 4 x 5 @75%
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Conditioning:
AMRAP 12
8 Double KB Hang Snatch 53/35
30’ double KB front rack walking lunge ^
10/8 cal bike
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Gymnastics:
EMOM x 10
5 burpees afap + 1 legless rope climb
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Conditioning piece add on:
Ski Erg: 7 x 15 /12 cal ; rest :90
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Becomplete:
1. 200m forward run @70%, 100m backward; rest 2 min x 3-4 ads
2. 5-7 min of Ankle mobility
3. Medball Russian Twists 14 reps alternating sides x 4 sets
4. Reverse Tabata L Sit; x 8
5. Superset; banded tricep press down x 12-15 reps +12-16 alt db hammer curls… x 3-4 sets
6. Change plate rear fly’s 10-12 reps x 3 sets
7. Crossover symmetry protocol
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Performance:
Barbell Work:
A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4
B. Bench Press 4 x 5 @75%
#
Conditioning:
AMRAP 12
8 Double KB Hang Snatch 53/35
30’ double KB front rack walking lunge
10/8 cal bike