Saturday, June 1st
Warm-up
Warm-up
A. Activation
3 rounds (nose breathing)
20 seconds @easy on rower or bike
10 seconds @as hard as you can
10 box jump + step down
30 seconds elbows plank
3 rounds (nose breathing)
20 seconds @easy on rower or bike
10 seconds @as hard as you can
10 box jump + step down
30 seconds elbows plank
Weightlifting
Push Press (3RM)
Work up to a 3 rep heavy/max
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 22 minutes
7 power snatches @185/125
20 box jump overs
14 HSPU
7 power snatches @185/125
20 box jump overs
14 HSPU
Comp
Conditioning
2k Row (Time)
Max Effort 2k Row
Weightlifting
Sumo Deadlift (3 x 3)
3 x 3 @ heavy accross
Weightlifting
Hang Power Clean (8 x 4)
Hang power clean
Every 30 seconds for 4 minutes
4 hang power cleans @ 40-45%
Every 30 seconds for 4 minutes
4 hang power cleans @ 40-45%
Odd object
Metcon (Weight)
OH yoke carry or OH carry with banded KB
5 x 50’ @heavy
5 x 50’ @heavy
Stability
Metcon (Weight)
Double bottom up KB carry
4 x 100’ @as heavy as possible
4 x 100’ @as heavy as possible