Tue Jul 21

Train/Move
For Time (15 Min Cap):
1200m Run Buy-in (8 minutes max)
THEN, AMRAP in time remaining of:
6 Alternating DB Snatch @ 50/35
4 Strict Handstand Push-ups (or push-ups)
1 Rope Climb (or 3 seated rope climbs)

*1200m Run is through the parking lot and around hotels

Warm-up
2 Min Cardio of Choice
10/10 Kneeling 3-Way Hip Rocks
100’ Double KB OH Carry
40 Shoulder Plank Taps

Strength
Strict Press:
3 x 4 @ 60%
2 x 10 @ 45%

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Stimulus
Strength: It’s deload week so we’re keeping things light. Focus on positions rather than speed

Train/Move: option to row/ski 1500/1350m or 3600/3000m bike as the buy-in. Then with the time remaining, complete as many rounds as possible of the remaining movements. Goal is to keep movements unbroken if you can, but if you are challenging yourself with the push-ups then break them up