29 Jan, 2020
1.29.20
Metcon
2 mins/side Hip + Knee on box
10 Wall Slides
8/side Med Ball Thoracic Squats
8/side OH BB Reverse Lunges
8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward
10 Wall Slides
8/side Med Ball Thoracic Squats
8/side OH BB Reverse Lunges
8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward
Snatch Pull (3 x 5 from the ground (building))
Pause for 3 sec at the knee going up
Snatch (EMOM x 15 mins:)
1-3: 3 Squat Snatches at 75%
4-6: 2 Squat Snatches at 80-82.5%
7-15: 1 Squat Snatch at 82.5-87%
Then 2 min max rep at weight of your last bar
4-6: 2 Squat Snatches at 80-82.5%
7-15: 1 Squat Snatch at 82.5-87%
Then 2 min max rep at weight of your last bar
Metcon (Time)
AQAP complete 6 rounds of:
12 Bar over Burpees (bar facing)
12 OH Squats (135/95)
12 Bar over Burpees (bar facing)
12 OH Squats (135/95)
Time Cap: 12 mins
Metcon
In Class Stretch:
3 mins Saddle Stretch
3 mins Saddle Stretch
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 7-9 Touch and Go Power Clean (65-70%)
2. 40% ME Ring MUs / Bar MUs / Strict Ring Pull Ups ME (-1)
If your Power Clean is lower than 275/190 lbs then complete 5-7 reps at 70% 1RM
If your Power Clean is higher than 275/190 lbs then complete 7-9 reps at 65% of 1RM
Rest at least 7-8 mins before next part
AQAP complete 4 rounds of:
21/15 Cal Row
15 Wall Balls (30/20 or 25 at 20/14)
20 Side Ways Box Jumps (24/20)
(Box Jumps are touch and go. Jump from the side, no front jump)
Time Cap: 10 mins