Strength & Skill:
With a 9 min running clock:
A1. Shoulder to Overhead Complex, build light/moderate
A2. Accumulate 35 Perfect Ring Rows, rest as needed
Complex: 1 strict + 1 push press + 1 power/split jerks
Note: (A1) keep the weight light and focus on technique As always, feel free to use dumbbells if it allows for a better overhead position. (A2) In between your sets/reps, accumulate 35 perfect/tough Ring Rows for volume/exposure. Stick to small sets of 3s and 5s.
Shoulder to Overhead
American Kettlebell Swings
Burpees No Press
If you missed Wednesdays of accumulate 3-5 mins of Sorrenson Holds , feel free to row 150 Ms nice and easy between sets.
“Active Rest Day”
Z1 for 30 mins of:
Choose either jogging, biking, rowing, skipping, or running drills. Feel free to mix in single unders and mobility as you go. If possible wear your heart rate monitor and stay between 120-150.