Against a forty-five minute running clock…
0:00 – 10:00
EMOM ten minutes:
3 Wall Climbs
Focus on hitting quality positions throughout the course of the movement. Don’t let your feet fall back down to the ground from the nose and toes hold position; do your best to walk the feet back down.
10:00 – 15:00
15:00 – 35:00
AMRAP twenty minutes:
10 Double Kettlebell Clean and Jerks (53/35)
10m Double Kettlebell Front Rack Walking Lunge (53/35)
10m Backwards Double Kettlebell Front Rack Walking Lunge (53/35)
10m Bear Crawl
10m Backwards Bear Crawl
20/15 Calories on the Rower
Choose a loading on the kettlebell that allows for this movement that doesn’t come up often (if ever) to feel as natural as possible. Be sure to walk backwards on both the lunges and the bear crawls on the second ten meter effort.
35:00 – 40:00
40:00 – 45:00
AMRAP five minutes:
Forty Five Pound Plate Farmers Carry Hold (45/45)
Athletes will hold a forty five pound plate at their side for as much of the five minutes as possible. Lets build up that grip!
p.s. ladies use the same loading.