19/11/24 New Start
- Aaron Marcelino
- Nov 16, 2024
- 1 min read
Warm-Up
400m Run
-then-
:45/:45 PVC Front Rack Stretch
:45 Child's Pose
10/10/10 Prone I/Y/T
-then-
For Quality:
10:00 AMRAP
5/5 Hang Dumbbell Snatch, Light
:15 second Wall Lean March
:10 Handstand Hold + 2/2 Shoulder Taps
"Sid, Lord of the Flame"
For Time:
8 Rounds
12 Alt. Dumbbell Snatch
2 Wall Walk/10 Strict Press
-into-
800m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Strict Press
Dumbbell: 14/9kg
Barbell: 20/15kg
Goal: 15:00-20:00
Time Cap: 22:00
Score: Time
RPE: 8/10
To be clear on the flow, round 1 will be 15 dumbbell snatch and 2 wall walks. Round 2 will be 15 dumbbell snatch and 10 strict press. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose

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