Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Three rounds of
150 m row
10 KB snatches, 5 each arm
10 kb situps
5 strict Dips
Workout Warmup:
Take 10 min to set up stations and do 5x3 clean and jerks. Warmup pullups between sets.
Workout:
Helen Meets Grace
As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
Partner Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135/95)