Warm Up:
Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side
Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps
A.
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters” (50/35 lb DBs)
10 Burpees
10 Strict Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
28:26 solo 5 rnds with equal rest after clusters
28:32 5 rounds alone
I started off with my 5k training.
5k nasal breathing run that felt great.
I wanted to do this but didn’t have the volume in me after the long run.
Similar idea with 5 rounds 1:1 work/rest kb DT done with 44 lb kb.
13:44
Ab work to finish