WARM-UP:

3 rounds:
5 Russian Baby Makers
10 PVC Pass throughs
10 PVC Overhead squats
:30 sec single unders
10 barbell shoulder press

WEIGHTLIFTING:

5 sets:

1 Hang Snatch + 2 Overhead Squat

75-80% Snatch

 

METCON:

(PART A)

For max reps:
60 Second Calorie Row
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Burpees
Rest 2 minutes
60 Seconds of Wallballs (20/14#)

Note scores for each 60 second effort…you will use these for the next portion of your workout.

(PART B)

Every 2 minutes, for 24 minutes
Station 1 – Calorie Row
Station 2 – Double-Unders
Station 3 – Burpees
Station 4 – Wallballs 20/14#)

For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests above.
Perform E2MOM style- each movement you have a full 2 minutes to complete your max from the previous portion.

 

________

LEANFIT:

Every minute on the minute for 20 minutes, complete:

1 Power clean (115 lb./65 lb.)
2 Burpees
6 Wall balls

_____

DE:

Every minute on the minute for 25 minutes, complete:

1 Power clean (115 lb./65 lb.)
2 Burpees
6 Wall balls

 

Media:
Tuesday March 27, 2018

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