12202019

19
Dec

12202019

Warm-up
20 Spidermans
then, 2 rounds
12 KB Tater (53/35# or less)
16 S-Arm KB Push Presses (8 ea)
then,
20 Empty Bar Front Rack Elbow Pointers
then, with the coach
8 Empty Bar Pause Thrusters (pause just before the hips extend)

Strength
Every 2′ for 12′
7 Heavy Thrusters from a rack
*Add weight throughout work

Met-Con
For Time (10′ Cap)
100 Double Unders
20 Busters* (50/35#)
100 Double Unders
*Busters are a burpee with the dumbbells, into a squat clean thruster. DB in each hand.
Fit+: 200 Single Unders, 50/35#
Fit: 100 Single Unders, Reduced weight