Introducing “Friends on friends on friends“
FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds
B. For time:
40 Kettlebell Swings
30 Dumbbell Push Press
30 Kettlebell Swings
20 Dumbbell Push Press
20 Kettlebell Swings
10 Dumbbell Push Press
AIM
A. Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)
B. “Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups
SPORT
A. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
B. Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
C. Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).