Let’s go Pats!
Warm-up
KB focus
3 rounds with light KB’s:
Farmer carry – down & back length of gym
Waiter carry – down & back length of gym (switch arms 1/2 way)
10 Russian KBS
10 goblet squats
5 Inchworms with down & up dogs
Strength
Make up a strength you missed this week.
Monday – Back squat; find a heavy single w/:05 pause
Tuesday – Power snatch; find a 3RM, but must stay TnG
Wednesday – Push press; find a 3RM + 2×3@90%
Thursday – Weighted pull-ups; 8×3 climbing
Friday – OHS; work up to a heavy 3.2.1
Saturday – No strength.
WOD
“Tearin’ my suit”
10 min AMRAP
2000m row
Max wall balls (20/14#)
Rest 2:00
5 min AMRAP
1000m row
Max med ball sit-ups
Extra Credit
Cool down and recover
