July 11, 2019
10 minute clock :
10 lateral banded shoulder press
10 shoulder taps from top of push up plank R/L
10 empty barbell thrusters
10 db power snatch + overhead lunge R/L
100 meter run
3 rounds individually for time :
15 thrusters 95/65
20/18 calorie row
30 kettlebell swings 53/35
20/18 caloriel row
15 thrusters 95/65
notes :
- 8 minute cap
- level 2: 65/45, 18/15, 35/26
- level 3: empty barbell, 26/18, 15/10
- 8 minute rest at conclusion
Posted on Thu, July 11, 2019
by Brad Weems