Cinco De Mayo
Warm Up/Mobility
Warm-up
6-10 Minutes (Steady movement through the following):
1 Minute Cardio (start easy and build intensity each round)
5 squat cleans (start with empty bar and add weight each round)
5 squat snatches (start with empty bar and add weight each round)
10 ring rows
10 kip swings on the rings
10 push ups
1 Minute Cardio (start easy and build intensity each round)
5 squat cleans (start with empty bar and add weight each round)
5 squat snatches (start with empty bar and add weight each round)
10 ring rows
10 kip swings on the rings
10 push ups
Strength
Front Squat + Back Squat (5x (2×3))
From the rack perform the prescribed number of front Squats; re-rack, immediately perform prescribed number of Back Squats
Metcon
Metcon (Time)
3-2-1
Rope Climbs
9-7-5
Squat Clean Thrusters (135/95)
-9 Min Cap-
Rope Climbs
9-7-5
Squat Clean Thrusters (135/95)
-9 Min Cap-
–1:00 Rest–
Amanda
9-7-5
Muscle-Ups
Squat Snatches (135/95)
-9 Min Cap
*Sub 9-6-3 Towel Strict Pull Ups for rope climbs if needed (Use a towel hanging over the pull up bar and pull up from that)
Strength
Power Snatch (Power Snatch 3-2-1-3-2-1-1-1)
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Power Clean + Clean (3-2-1-3-2-1-1-3)
from the ground perform the number of power clean and squat clean
Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 3 rep @80+%
Finisher
Metcon
3 Sets:
20 Feet Anchored Sit Ups
40 Russian Twists (Total)
60 Sec Hollow Hold
20 Feet Anchored Sit Ups
40 Russian Twists (Total)
60 Sec Hollow Hold
Post Workout Mobility
1:00 Toe Touch Stretch
1:00 Pancake Stretch
1:00 Pancake Stretch
End at 80-85% of Front Squat Max