Demolition
Warm Up/Mobility
Warm-up
Amrap 8
1 Minute Cardio (Your choice) (start easy and build intensity each round)
7 single leg dumbbell RDL (each side) (moderate)
7 single arm dumbbell russian swing (each side) (moderate)
7 single arm dumbbell press (each side) (moderate)
50 single unders
1 Minute Cardio (Your choice) (start easy and build intensity each round)
7 single leg dumbbell RDL (each side) (moderate)
7 single arm dumbbell russian swing (each side) (moderate)
7 single arm dumbbell press (each side) (moderate)
50 single unders
1 Set: (at workout pace)
2 Single Arm Dumbbell Clean And Jerks (at workout weight)
15 Double Unders
Strength
Front Squat (5×3)
80-85% of 1 RM Front or 90-100% of Clean Max
Metcon
12:00 TC
7-8 Goal
7-8 Goal
Metcon (Time)
Start w/ 15 Doubles then the DB Clean and Jerk Ends w/ 15 Double under
12 Single Arm DB Pwr Clean and Jerk*
15-30-45-60-45-30-15
Double Unders
12 Single Arm DB Pwr Clean and Jerk*
15-30-45-60-45-30-15
Double Unders
* Only 6 Sets of DB Clean and Jerk
Starts w/ 15 Dubs Ends w/ 15 Dubs
Starts w/ 15 Dubs Ends w/ 15 Dubs
Strength
Snatch Balance (3-3-2-2-1-1)
Build in percentage should end at 85-95% of 1 RM Max
Power Snatch (3-3-2-2-1-1)
Should end around 85-95% of 1 RM
Hang Snatch (8,6,4,8,6,4)
Unbroken
Wave loading
Wave loading
Finisher
Metcon
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side