August 20, 2021

Posted By: Christi

5 rounds for time of:
20/17 Bike Calories
20 Med Ball Cleans, 20/14 lbs
20 Push Press, 75/55 lbs
Goal: Sub 20 min

Bringing back that medball clean! The bike shouldn’t take us much more than :90 sec-2 min. Medball cleans are reasonable reps and may have you moving with some speed but be aware of blowing our your quads while still needing to use them for the push press. Light weight on the barbell which again, means we can move quickly. Great chance for us to push the pace today if we feel good and see if we can dig in for the majority of our rounds unbroken or close to it!

Post Work
3 rounds for quality of:
Starfish Side Plank, L 15 secs/R 15 secs
10 L/10 R Single Arm Landmine Muscle Snatches, pick load
5 Plank Walk Outs

A mix of both midline and shoulder accessories to finish things off today. This is to be done for quality. The landmine muscle snatch does not have to be heavy to be effective. Often, light weight feels heavy here anyway. Starfish plank is a super-challenging one and can be easily modified to a side plank as needed. For the plank walk-out athletes should be moving at a slow controlled pace. Have your athletes walking out to a place that they feel comfortable and then bringing their hands back in. To make this harder have them pause for :03-:05 at the farthest range.