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Warm-up
Warm-up
2-3 Sets of Front Squat Skill
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Front Squat (5×3 @80%)
Every 2:00
Pre-MetCon Warm-up
Warm-up
1:00 Jog
10 Single Arm KB Thruster R/L (Light)
10 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
-Then-
Build to Dumbbell Squat Snatch weight.
10 Single Arm KB Thruster R/L (Light)
10 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
-Then-
Build to Dumbbell Squat Snatch weight.
1 set (at workout pace):
50ft shuttle Run (2x25ft)
3 Wall Balls (at workout weight and height)
2 Dumbbell Squat Snatches (at workout weight)
Metcon
2:00 Cap Each Set
4:00 Rest b/t sets
4:00 Rest b/t sets
Metcon (Time)
3 sets:
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-
Gymnastics
Bar Muscle-ups (Max 2:00 Kipping)
Finisher
Metcon (Checkmark)
3 Rounds –
12 Supinated DB Bent Over Rows OR 6-8 Chin Ups
12 DB See Saw Floor Press
12 DB Hammer Curls
12 Supinated DB Bent Over Rows OR 6-8 Chin Ups
12 DB See Saw Floor Press
12 DB Hammer Curls