20 Jan, 2020
1.20.20
Metcon
2 mins of Baby Squat on wall
Then complete 2 sets of:
10/side OH PVC Front Foot Elevated Split Squats
10 Prone OH PVC Extension
10/side Banded OH PnF Stretch
5/side Single Arm OH Banded Squat
Then complete 2 sets of:
10/side OH PVC Front Foot Elevated Split Squats
10 Prone OH PVC Extension
10/side Banded OH PnF Stretch
5/side Single Arm OH Banded Squat
Snatch (Weight)
Rest 2 Minutes
High-Hang Snatch (In 5 mins build to heavy 2 rep)
Metcon (Time)
AQAP complete:
1 mile (1600m) Run
50 Burpees with Jump onto Plate (45/35)
1 mile (1600m) Run
50 Burpees with Jump onto Plate (45/35)
Time Cap: 13 mins
Metcon
Optional Extra Work
Complete 3-4 sets of:
500/400m Row
30/24 Assault Bike Calories
Rest 2 mins
If you lack upper body strength complete 3 sets of:
6 Close Grip 1&1/4 Bench Press
Rest 30 secs
6/side KB Kneeling Alternating Press
Rest 30 secs
12-10-8/side Single Arm DB Row (down in 2 secs)
Rest 90 secs
Mins 1-3: 3 Squat Snatches at 70%
Mins 4-6: 2 Squat Snatches at 75-80%
Mins 7-12: 1 Squat Snatch at 80-82.5%