4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds
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3 rounds for time of:
Man-Makers x 10 reps ---moderate. 20# or 15# / 10# or 8# / h
400 Meter Run
CrossFit:
6 sets of:
A. Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor) Full squat for both reps. Perfect time to perfect efficiency in the movement. When you can squat clean more than you can power clean you are becoming adequate in the lifts.
+
3 rounds for time of:
Man-Makers x 10 reps - 30# or 25#/ 15# or 10# per hand. Yes it will be hard. Don't be afraid to do hard things.
400 Meter Run
share a set of DB's with someone and stagger start.
Man Maker :
– db’s held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db’s, bring db’s back to sides and repeat sequence
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