STRENGTH
1 REP MAX ON THE FOLLOWING:
***choose one (20 minutes to complete)
Bench Press
Back Squat
Front Squat
Deadlifts
Strict Press
Clean n Jerk
Snatch
***whatever you are missing
METCON
100 Burpees for time
Rest 5 minutes
Then....
100 Abmat Sit Ups Rx w MedBall
80 Lunges w Plate
50 Handstand PushUps (scale as needed)
80 KB Swings #55/30
100 Double Unders
Competitors
Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 Snatch Pull (105%/3)4
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