STRENGTH
10 min to find 1 rep max on Deadlift.
METCON
"Warrior Wednesday"
MCGHEE
AMRAP in 30 minutes 5 Deadlifts (225/135 lbs) Scale as needed 13 Push-Ups 9 Box Jumps (24/20 in)
Competitors
Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Snatch Pull (105%/3)4
Quick Burner
20 cal bike
20 cal row
20 burpees
Time to beat
1:32
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