Tuesday, May 10th, 2022

WARM UP

2 Sets

-200m Run

-10 Crossover Snow Angles

-10 Push-Ups or Knee Push-Ups

then

2 Sets with band

-12 Strict Press

-12 Front Raises

-12 Pull Aparts

-:20 HS Hold

GET STRONG

In 10 Minutes

Build to a 5RM Strict Press

then

-10% and 2×5

GET FIT

Every 4:00 for 16:00

400m Run

1 Max Set of DB Bench Press (50/35) Rx+(70/50)

*score is DB Bench reps subtracted from seconds the 400m takes to run

*add all 4 round scores together

*3:30 Cap on each round

RECOVERY

:90 Banded Hand Cuff

:Lacrosse Ball Roll Chest and Triceps

:30/:30 Reach Throughs

EXTRA CREDIT

POWER SNATCH

EMOM x 10

-2 Power Snatches Building to around 90%