October 3, 2018

October 3, 2018

partner warmup

8 minute max reps

60 lunges

60 air squat w/ jump to rig

60 empty barbell push presses

60 russian kb swings 


5 minute warmup
+
3 sets
every 6 minutes perform :
back squats x 15
+
single arm shoulder to overhead x 15

notes :
- 15 rep max on back squat will fall between 50-60% of 1rm
- single arm press can be done as a strict press (for more of a strength set) or as push press or push jerk


16 minute emom of :
minute 1 - 1-2 rope climbs + max thrusters 75/55 remaining time in minute
minute 2 - rest
minute 3 - 40 double unders + max russian kettlebell swings (53/35)
minute 4 - rest

notes :
- score = thruster and kettlebell swings reps
- rope climb shouldn't take more than 20 seconds.
- double unders shouldn't take more than 30 seconds.
- level 2 - seated rope climb, 20 double unders, 35/26 lb kb
- level 3 - 40 single unders, kb at load of choice.

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