Tuesday 7/3


Warm-up

Cuban Rotations x 10 DB High Pull x 10/side Powell Raise x 10/side x 2 sets + 3 Rounds 3 Muscle Snatch 8/6 Calorie Bike

Strength

A.: Power Snatch (Build to a heavy set of 3 in 12 minutes)

rest 3 minutes

Metcon (Time)

For Time: 20 reps @ the same weight as 6/19* *put weight in the comments

Metcon (5 Rounds for reps)

5 Sets: 10 Second A/B @ Max Effort Rest 50 Seconds 10 Second Sled Push @ Max Effort Rest 50 Seconds 15 Second Row @ Max Effort Rest/Walk 1:45 Minutes Score is each rounds calorie A/B + Calorie Row + Distance (in 25 ft increments)

Extra Work

A. Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1) *heavier then last week if possible

A: Snatch Grip Push Press

A: Overhead Squat

B: Snatch Pull (3 x 4 @ 75-80% of 1RM Snatch, Rest 1-2 Minutes)

#workoutoftheday

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