RX
5 sets for load:
10 shoulder presses
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
4 sets:
:20 lateral hops over a bar
– Rest :10
:20 chin-ups
– Rest :10
RX
5 sets for load:
10 shoulder presses
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
4 sets:
:20 lateral hops over a bar
– Rest :10
:20 chin-ups
– Rest :10
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.