12.15.2021
Warm-up
Back Squat (5@65%, 5@75%, max @ 85%)
Metcon (Time)
3x
3 rounds
3 power cleans 135/95 )rx+ 155/115)
3 front squats
1 thruster
2 min break after 3 rounds
Total time including
(9 total rounds)
3 rounds
3 power cleans 135/95 )rx+ 155/115)
3 front squats
1 thruster
2 min break after 3 rounds
Total time including
(9 total rounds)
Warm-up
3 minute row
Red Band – 10 Pull Aparts, 10 shoulder press each arm, 10 Good Morning
Empty Bar – 10 OHS, 10 Good Mornings
Red Band – 10 Pull Aparts, 10 shoulder press each arm, 10 Good Morning
Empty Bar – 10 OHS, 10 Good Mornings
2 Snatch Grip Push Press +2 OHS (2×2 record weight )
Overhead Squat (5×3 75+% )
Snatch Balance (5×1 record heaviest)
Power Snatch (5×1 record heaviest)
50 ft soldier kick, 50 ft side lunge, 50 ft samson 50 ft butt kickers
Tabata Wall Balls