STRENGTH
EMOM 10:00 1 Squat Clean and Jerk @ 80% of your 1RM
Beginners
10 DB Clean n Press w/ Moderate Weight
METCON
5 rounds
20 Wall Balls
10 Hang Power Snatch #115/75
Rest 5 min
21 15 9
Overhead Squats #95/65
HSPU/ HRPU
T2B/K2E
Beginners
For time:
2 rounds 30/20 Calories of Assault Bike (or 40/30 Calories of Rowing) 400 Meter Run 20 Goblet Squats 40 Jumping Lunges
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