Tuesday

Warm-up
AMRAP 8 Run 100m 1-Arm Farmer Carry x 100ft/side Push-up x 7-9 Russian KB Swing x 10
Strength
A.1: Sumo Deadlift (60x3, 70x3, (80x3)3)
A.2: Single Arm Bench Press (5x8/side)
Metcon (5 Rounds for reps)
2 Minutes On/2 Minutes Off 10 DB Power Cleans, 50/35 200m Run Max Reps Burpees over DB's in the rest of time x 5 rounds
Extra Work
A: Snatch Balance (EMOM 10)
*No Foot Movement *Start with 50% of Snatch
B: Clean and Jerk (3+2; 60%,65%,70% then 2+1 @80% x 4 sets)
Metcon (No Measure)
400m run @ 80%, 100m run @ 95%, 200m run @ 85%, 100m run @ 95%, 100m run @ 90%, 100m run @ 95%) Rest 5 minutes X3 rounds
9 views0 comments