June 6, 2019

Rest Day

Russian Collusion (Time)
6 Rounds for Time

10 KB DL R Arm
10 KB DL L Arm
10 Russian KB Swings R Arm
10 Russian KB Swings L Arm
10 KB Snatch R Arm
10 KB Snatch L Arm
50m Overhead KB Carry R Arm
50m Overhead KB Carry L Arm
Rx (44/26)
Rx+ (53/35)
Negative Pull Ups
Starting from the top position of a pull up, SLOWLY lower your self to a full dead hang. Use a band, box or nothing for the lowering phase IF NEEDED.

Beach Life (6 Rounds for reps)
6 rounds of 3:00 AMRAP (As many reps as possible)

Round 1 – 300m Run + Burpees
Round 2 – 300m Run + Bike Cal
Round 3 – 300m Run + Row Cal
Round 4 – 300m Run + KB Swings (53/35)
Round 5 – 300m Run + Sit-ups
Round 6 – 300m Run + Wall Balls (20/14)

* Rest 3:00 between rounds. Movements can be done in any order. Only score reps/cals from the movements.
This workout requires a good strategy. The faster you run, the more time you have to get your reps.

Snatch (1RM)
Clean and Jerk (1RM)