Why Though
Warm Up/Mobility
Warm-up
10 Min Amrap
1 Minute Bike (start easy and build intensity each round)
8 Single Arm Dumbbell Press (each side) (light/moderate)
8 Single Arm Dumbbell Front Squats (each side) (light/moderate)
8 inchworm into box step up
1 Minute Bike (start easy and build intensity each round)
8 Single Arm Dumbbell Press (each side) (light/moderate)
8 Single Arm Dumbbell Front Squats (each side) (light/moderate)
8 inchworm into box step up
Strength
Front Squat + Back Squat (5 x (2+2))
From the rack perform the prescribed number of front Squats; re-rack, immediately perform prescribed number of Back Squats
Build in sets (heavier than last week)
Power Snatch (3-2-1-3-2-1-1-1)
Power Snatch:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 85%
* rest 2:00 *
– 1 rep @85+%
* rest 1:00 *
– 1 rep @85+%
Metcon
Metcon (Time)
8 Sets (Complete every 3:00
12/10 Cal Row OR 200 M Run
6 DBL Dumbbell Thrusters (50/35)
8 Burpee Box Jump Overs (24/20)
12/10 Cal Row OR 200 M Run
6 DBL Dumbbell Thrusters (50/35)
8 Burpee Box Jump Overs (24/20)
Finisher
Metcon
3 Sets:
1:00 Wall Sit
1:00 Plank Hold
1:00 Wall Sit
1:00 Plank Hold
Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch
2:00 Frog Stretch