Warm-up 30/28 Cal Bike
Followed by; 2-3 Rounds of:
10 Goblet Squats
8 1-Arm Russian Swing per side
30ft 1-Arm OH Carry per side
Strength ( accessory ): Every 2 MIN
5×5 Z Press every 2 min
Intent: Keep your core engaged and avoid arching your back or leaning back.
Workout:3 x 3 Minute AMRAPs
20 Alternating Dumbbell Snatch (R+L=2)
20 Single Arm Thruster (10 R, 10 L)
1:00 Rest between AMRAPs
RPE 8: Very short of breath, can’t talk
Intent: Work with intensity today, but keep in mind that the rest period is fairly short, so these should not be all out efforts. The goal should be to maintain a consistent number of rounds across all 3 AMRAPs. Choose a weight that will allow you to stay moving for most of the AMRAP, with possibly a short break when you switch arms on the thrusters.
Skill: 5 Rounds
1:00 Farmers Hold
10 Ring Rows
Intent: This skill session will be focused on improving grip strength. Hold a dumbbell, kettlebell or loaded farmer’s handles in each hand for 1 min, then complete 10 slow, controlled, and challenging ring rows. Elevate your feet if necessary. Rest as needed between rounds.