Tue Aug 5 "In the Aer"

Move

1) 8 Rounds:
200m Jog
12 Box Step Overs
9 Dumbbell Alternating Hang Power Snatches
6 Cal Bike
Rest 1 Minute Between Rounds

Train

1) In the Aer

4 Rounds (40 Min Cap)
400m Run
30 Box Jump Overs (24/20)
20 Hang Power Snatches (115/85)
20/16 Cal Bike
*Rest 2 Minutes Between Rounds

Stimulus

1) The aim is to increase intensity from one movement to the next. Run at a recovery speed and slowly build from there. Choose weights/variations that allow you to complete each movement within 2:00, leaving you with 8:00 a round to finish in the time cap with the rests. You do not need to reach extension at the top of the box jump, stay low and don’t rebound.

Extra Credit

3 Sets
50m Sandbag Carry
30 Sec L Sit
30 SEc Side Plank Hip Lifts Right
30 Sec Side Plank Hip Lifts Left