)
*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Scoring: Load
Movement Prep/Activation and Increasing Heart Rate
5-10 minutes moving through:
1:00 Ski (moderate)
15 Banded Good Morning
10 Single Arm Dumbbell Bench Press (each arm, moderate)
5 Russian Dumbbell Kettlebell Swing (each arm, moderate)
5 Single Arm Dumbbell Front Squat (each arm, moderate)
-Then-
Warm Up to workout weights.
Workout Prep
1 set (at workout pace):
150m Ski
3 Dumbbell Deadlift (at workout weight)
3 Dumbbell Bench Press (at workout weight)
3 Dumbbell Squat Clean (at workout weight)
AMRAP 20 Minutes
2000m Row/Ski
-in remaining time-
AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×100/70)
Bench Press (2×70/50)
Squat Clean (2×50/35)
*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.
**Barbell Rx’d Sub Options:
Deadlifts (225/155)
Bench Press (155/105)
Squat Clean (135/95)
SCORE = Reps in Linda ONLY. The Row/Ski does NOT count towards reps!
Target Reps: 123+ (1 round of “Odd Linda” plus the 9s and 7s again)
Minimum Reps before scaling: 75 (1 Round of “Odd Linda”)
1 minute Scorpion Stretch
:30 Chest Stretch (each side)
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)