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
