6,7…
Warm Up/Mobility
Warm-up
2:00 Row Cal
5 Tempo Air Squats (3,2,0,1)
5 Tempo Air Squats (3,2,0,1)
1 set
5 Front Squats (at workout weight)
5 Calorie Row
Strength
Paused Front Squat (3, 3, 2, 2, 1, 1, 1)
Building Pause at the bottom 3s
Metcon
Sub 4:30 each set
TC 7:00 each set
TC 7:00 each set
Metcon (Time)
2 Sets
21-15-9
Front Squats (115/80)
Cal Row (Female 17-12-7 Calorie Row)
-Rest 1:1 between sets-
21-15-9
Front Squats (115/80)
Cal Row (Female 17-12-7 Calorie Row)
-Rest 1:1 between sets-
Finisher
Metcon
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
Strength
Metcon (Weight)
Snatch Deadlift Mid Knee + Snatch Deadlift Mid Thigh + Snatch 3×3
Hang Snatch + Snatch (3x(1+1))
Stand the bar tall, and lower to just above the knee before the prescribed number of Hang Snatch; perform the prescribed number of Snatch from the floor
Conditioning
Metcon (Time)
4 Sets
1000m moderate, 1min rest,
400m moderate, 2min rest,
200m easy,
-Rest 30sec between sets-
1000m moderate, 1min rest,
400m moderate, 2min rest,
200m easy,
-Rest 30sec between sets-
Post Workout Mobility
1:30 pigeon pose (each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)