12/08 – Nancy
August 11, 202414/08 – The Blur
August 11, 2024WARM-UP
2:00 Machine
-into-
6:00 AMRAP
8 Roll and Reach
4 Single Arm Dumbbell Suitcase Deadlifts
4 Alternating Dumbbell Snatches
4 Up-Downs over Dumbbell
4 Deadlifts (empty bar – build across sets)
STRENGTH
Deadlift for load:
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
WORKOUT PREP
2 sets:
50m Run (Build in pace)
4 Alternating Dumbbell Snatch (build-in weight)
2 Burpee over Dumbbell
WORKOUT – The Little Rascals
Freedom (RX’d)
3 rounds:
200m Run
12 Alternating Dumbbell Snatch (22.5/15)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
600m Run
36 Alternating Dumbbell Snatch (22.5/15)
27 Burpee Over Dumbbell
Cap: 22 Min
COOL DOWN/MOBILITY
1 Min Cardio/Walk
2 x 10 Down Dog
2 x 30 Seconds Foam Roller Hip Internal Rotations
