01.08.19

“The key is in not spending time, but in investing it.”-Steven R. Covey.

Fitness

1.power clean + front squat warm-up to 70-80% of heaviest done past 4 weeks in 5 min.

2.EMOM for 8 min. power clean + front squat 70-80% of heaviest done past 4 weeks

3.10 min. coach led handstand pushup skillwork

AMRAP in 10 min. of:

-20 cal. row/bike/ski/run

-20 med ball situps #20m #14f

-20 kettlebell swings #53m #35f

Sport & Performance

1.clean off blocks warmup to 70-80% of heaviest done past 4 weeks in 5 min.

2.EMOM for 8 min. clean off blocks 70-80% of heaviest done past 4 weeks

3.10 min. coach led handstand pushup skillwork

AMRAP in 10 min. of:

-50 double unders

-35 alternating hand dumbbell power snatch #50m #5f

-20 toes to bar

post rounds and reps to comments

rscn3161

Post calorie feelz.

 

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