Week 3, Day 12 – (Normal Schedule 0530 and 1730) Please arrive 10 minutes early so coaches can plan around attendance.

Warm up: For Quality: 2 rounds

• 20 Russian Kettlebell Swings (pick load)
• 15 Air Squats
• 10 Lunges Each leg with same kettlebell
• 5 Kettlebell bent over Rows with same kettlebell

Strength: “GYM nasty!!!”

• AMRAP for quality: 12 Minutes
• Ascending Reps: 1, 2, 3, 4, 5, ….
  • Strict Pull-up
  • Strict Dip (use box, bench, or parallets)
  • GHD-Sit-up

METCON: “Track and Field”

• Part 1 – 3 minutes to complete:
  • 100m Sprint
  • 16 Alternating Dumbell Snatches 50/35
  • 100m Sprint
  • 50 Double Unders
  • Rest 3 minutes
• Part II – 4 minutes to complete:
  • 100m Sprint
  • 16 Alternating Dumbell Snatches 50/35
  • 100m Sprint
  • 75 Double Unders
  • Rest 2 minutes
• Part III – For time:
  • 100m Sprint
  • 16 Altnerating Dumbell Snatches 50/35
  • 100m Sprint
  • 100 Double Unders