FRIDAY 260925
“THE MONSTER BELL MATRIX”
16 minute Partner AMRAP
10 KB Swings 53-72/35-44
6 Box Jump Overs 24″/20″
2 Burpees
Each partner completes a full round then rests while their partner completes a full round.
Score is the total amount of rounds + reps completed during the timeframe.
Sixteen minutes of relentless teamwork and raw power output. Because your partner gives you a true 1:1 work-to-rest ratio today, there is absolutely no room for passive pacing. Look at that kettlebell as an opportunity—the volume is low, the rest is guaranteed, and the hips are fresh. Pick up something heavy that scares you a little bit, snap your hips with violent intent, and slap hands!
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Strength & Olympic Lifting
Week 5 of 8 – Series Cleans
Learning to Pull Under
Skill:
3X3 Tall Squat Clean
5X2 Hang Squat Clean from high hang @ 50–60%
Strength:
5X3 Hang Squat Clean @ 65–70%
Accessory:
3 rounds:
Front Squat — 8
Clean-Grip RDL — 8
Front Rack Walking Lunge — 10 step
Copenhagen Plank — :20/side
Focus:
Don’t simply “catch low.” Pull yourself under the bar.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)