Monday, August 22nd 2022

WARM UP

AMRAP x 7

-100m Jog

-10 Band Pull-Aparts

-10 Ring Rows

-5 Burpees

then, w/ 1 DB

2 Sets

-5/5 Strict Press

-10 Prone Snow Angles

-5/5 Hang Snatch

into

Set Up Strict Press

ON A RUNNING CLOCK

0:00-6:00

-800m Run or 1000/900m Row

6:00-16:00

EMOM x 10

-3 Strict Press

16:00-22:00

-800m Run or 1000/900m Row

22:00-30:00

AMRAP x 8

-10 DB Snatches (50/35)

-5 Burpess

-10 DB Hang C&Js (5/5)

-5 Burpees

Accessory

2 Sets

-Max Duration Bar Hang

1:00 rest b/w effort

RECOVERY

2:00 Easy Ski

-1:00/1:00 Banded Lat Stretch

:90 Banded Handcuff Stretch