nSync
Warm Up/Mobility
Warm-up
EMOM 5
10 Air Squats
Cardio of choice
10 Air Squats
Cardio of choice
then…
3 Sets
5 inchworms
10 hanging scap retractions
Strength
Metcon (Weight)
Pause Snatch Pull (pause at the top of the "finish") + Power Snatch + Panda Pull + Snatch:
– (1+1+1+1) x 2 sets @ 60% 1RM Snatch
– (1+1+1+1) x 2 sets @ 65% 1RM Snatch
– (1+1+1+1) x 2 sets @ 60% 1RM Snatch
– (1+1+1+1) x 2 sets @ 65% 1RM Snatch
Panda Pull = Shrug down to meet bar at High Pull Position
Snatch (2 Sets at Various Reps and %)
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15
5 Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
5 Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
Conditioning
Metcon (Time)
5 Sets
200m run (fast),
200m recovery walk/jog,
500m run (fast),
15sec rest
-Walk 100m walk b/t sets-
200m run (fast),
200m recovery walk/jog,
500m run (fast),
15sec rest
-Walk 100m walk b/t sets-
Finisher
Metcon
3 Sets:
10 Suitcase Deadlifts (Each Side)
10 Upright Rows (Each Side)
10 Birddogs (Each Side)
10 Suitcase Deadlifts (Each Side)
10 Upright Rows (Each Side)
10 Birddogs (Each Side)
Post Workout Mobility
Frog Stretch
Band Hip Activation