Building the Foundation — Week 3, Day 5

If there ever comes a time where you think to yourself — I want a role model, someone to aspire to be like — look to Kelsey Turner. Its easy to see her and think she’s wonderful because of her personality and her smile, but beneath that there’s a focus, a determination, and a will that is hard to find anywhere else. She’s not someone who trains at 60%. When she steps up to a workout, she gives 100%, and when her coach tells her to go harder, she goes 110%. If you ever wanted someone to be like, be like Kelsey.
Be focused
Be determined
Let yourself fail, but don’t let it stop you

Pre Warmup

3:00 Straddle Forward Fold
https://youtu.be/8FRBqE5TsVk?t=46

Seated Eagle Pose
2:00 each side
https://youtu.be/oztsEcZP-EU?t=18

Warm-up

5:00 AMRAP

Rx
6 American KB Swings
6 Push Ups
6 Goblet Squats

55/35

Scaled

6 Russian KB Swings
6 Push Ups
6 Goblet Squats

35/25

Bootcamp

6 Russian KB Swings
6 Push Ups
6 Air Squats

35/25

Warm-up

3 Rounds
10:00 CAP

Rx
200m Run
2 Strict Muscle Ups

Scaled
200m Run
2 Jumping Muscle Up

Bootcamp

200m Run
5 Jumping Pull Ups
3 Ring Dips / Box Dips

Weightlifting

10:00 Full Clean&Jerk Skill / Warmup

Coach-led Clean&Jerk-specific instruction & warmup to the weights you will use in the metcon.

Metcon

3 Rounds
7 Bar Muscle Ups
5 Squat Cleans
3 Shoulder to Overhead

2:00 rest between rounds

Rx 165/115

Scaled
Bar MU or Jumping Bar MU or C2B
115/80

Bootcamp
Pull Ups or Jumping Pull Ups
DB Squat Cleans and Push Presses (25/15)