By Coach Brandon Renert 1.3.14 Mobility: DROMS then Banded Shoulder Mobility Work Warm Up: 3rds NFT: 5 Hip Snatch 5 OHS 5 Hang Power Snatch 5 Drop Snatch 5 Snatch Conditioning: 21 MIN AMRAP in teams of 2 w/one partner wring at a time: 5 Hang Power Snatches 10 Burpees…
“Quick and Dirty” 6-minute AMRAP: 15 KB swings (53/35) (44/26) 10 deadlifts (225/155) (185/125) 5 burpee box jumps (24/20) Movement standards Only American kettlebell swings are permitted. At the top of the swing, hips and knees must be fully extended and ears must be visible. For the deadlift, the barbell…
By Coach Brandon Renert 1.2.15 Warm Up: 3rds NFT: 10 Plated OH Lunge 10 KBS 15 Sit Ups Strength: Deadlift-Work to a heavy triple Conditioning: 12 MIN AMRAP: 40 Cal Row 30 T2B 20 Front Squats 10 Pull Ups