August 12th, 2017

In this 30min AMRAP, you're going to spend around 2:00 on each run then at least 1:30-2:00 on the KB movements. Look to aim for around 5+ rounds on the workout today by setting your pace early. Keep to the same rep scheme and use the clock to keep a consistent rest. Crush it today!

Lift
4 x 7 Push Press @75%
4 x 10 Bench press @75%

Skill
Every 3 mins for 18 mins
Shuttle sprint
30ft, 60ft, then 30ft HSwalk

Wod
AMRAP in 30 mins
Run 400m
21 KB Swings 53/35
15 Single Arm OHS With KB
9 KB Snatches

Connor MartinComment