STRENGTH
Front Squat
5x2@85%
Pause Front Squats
3x3@60%
---3 second stop at the bottom
METCON
Clean n Jerks #155/105
2-4-6-8-10
***
6 Burpees Over Bar
9 T2B/K2E
12 Wall Balls #20/14
***Between sets
Ex. 2 clean n jerks then 6 burpees 9 T2B 12 Wall Balls and so on..
Competitors
Snatch 60%/3 65%/3 70%/3 (75%/3)3 Snatch Pull (95%/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