STRENGTH
Deadlift
4x4@80%
Bulgarian Squats
3x10 each leg
METCON
For Time:
21 Overhead Squats #95/55 Rx#115/75
21 Cal Bike/Row
21 Squat Cleans #95/55 Rx#115/75
400m MedBall Run #30/20
21 Muscle Ups/ 21 Ring Rows 21 Dips
400m MedBall Run
21 Squat Cleans
21 Cal Bike/Row
21 Overhead Squats
Competitors
Snatch 3x3 at 70% 3x2 at 75% 3x1 at 80% Snatch Pull 5x3 at 100% Snatch Grip Deadlift (pause at pockets) 3x2 at 110%
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8