Friday Fitness and Fun


Strength a.1: Snatch (5x6@>80% of 1RM) *Working on barbell cycling *Working on touch and go squat snatches a.2: Goblet Squat (5x3 tempo 33X0) Metcon (AMRAP - Rounds and Reps) As many rounds as possible in 15 minutes of: 8 Power Snatches @ 50-55% of todays weight 8 dumbbell step -up (50/35) 8 burpees

RX+ Rest 3 Minutes then: As many rounds as possible in 15 minutes of: 8 overhead squats at the same weight 8 dumbbell walking lunges (50/25) 8 burpees

Extra Work a: Dumbbell Biceps Curl (3x12/side tempo 20X0) *With back of upper arm supported on the back of incline bench b: Handstand Weight Shifting (3x3-6 shifts/side ) *2 second pause on each side *Perform wall facing if able, if uncomfortable perform facing away from wall c: Snatch Pull (3x4 tempo 20X0)

#workoutoftheday

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