Weightlifting
Back Squat (4-4-4-4)
55-65-75-85%
Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.
Gymnastics
weighted pull-up (10-10-10-10)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.
Metcon
Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar
RX＋=185/123
Do this exactly the same as last week, attempt to better your score. Modify OHS to front squat, strict HSPU to dumbbell strict press. No kipping HSPU please.
Supplement
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
Hang Snatch (2-2-2-2)
If possible, do this before your workout. Technique before load. Power or full as mobility & ability allow.
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