10.27.2021
Warm-up
Deadlift (4×4 70-75%)
Metcon (Time)
8 RFT
8 Deadlift 185/125 (rx+ 225/155)
12 V-Ups (rx+ GHD)
8 Deadlift 185/125 (rx+ 225/155)
12 V-Ups (rx+ GHD)
Accessory Work
WEIGHTLIFTING CLASS 6:30pm
Reverse Tabata Assault Bike
PVC Warm Up
3×15 Bicep Curl with barbell, superset with 3×15 Box Dips
3×20 Alternating DB Snatch – 50/35
3×10 each side KB Snatch 35/26
Reverse Tabata Assault Bike
PVC Warm Up
3×15 Bicep Curl with barbell, superset with 3×15 Box Dips
3×20 Alternating DB Snatch – 50/35
3×10 each side KB Snatch 35/26
Snatch Complex (5×2)
Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat
Power Snatch (5×3 60-70%)
200 m run
50 ft soldier kick, 50 ft bear crawl, 10 wall balls
Then
10 Good morning with empty bar, 10 back squat w bar