METCON
3 rounds:
100m Run (3 laps)
5 Good morning
5 EB zombie front squats
5 EB Strict Press
Strength
Back Squat
Every 1:30 x 6 Sets:
2 Pause Back Squats + 2 Back squats @ 63-67%
(2 sec pause, 4 total squats each set))
Conditioning
For time:
100m Run
50 Hang power cleans (20/15 kg)
100m Run
50 Front squats
100m Run
50 S2oh
100m Run
50 Thrusters
100m Run
50 OHS
*Every break an additional 100 m run
Gymnastic Strength
Warm up
3 Rounds:
3 Burpees
4 Air squat + toe Touch
5 Sit Ups
10 Jumping Jacks
*practice power snatch review
Barbell Cycling (touch and go)
EMOM 6 mins
3 Power Snatch
Supersets 1
3 Rounds:
8 Tempo Push Ups – 3 sec lower + 1 sec explode back to top
12 Goblet Hold Curtsey Lunges on R
12 Goblet Hold Curtsey Lunges on L
15 Double DB RDLs with a slow Descent each rep
Superset 2
Every 4 mins x 3 sets
12-15 Burpees
16-20 Alt Box Step Ups