24 Feb, 2020
2.24.20
Metcon
2 mins Barbell Can Opener
Then:
8/side RNT OH KB Split Squats (down in 3 secs)
10 Banded Reverse Flys + 10 External Rotations (high elbows) + 10 Banded Y Stretches
30 sec OH Banded Squat Hold
Then:
8/side RNT OH KB Split Squats (down in 3 secs)
10 Banded Reverse Flys + 10 External Rotations (high elbows) + 10 Banded Y Stretches
30 sec OH Banded Squat Hold
EMOM x 5 mins:
1 Snatch Balance + 1 High Box Jump
(build to a tough but perfect single Snatch Balance)
Hang Snatch (EMOM x 10 mins: 2 Hang Squat Snatches)
Build to a heavy 2 rep for the day
Metcon (Time)
AQAP complete:
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)
7 Ring MUs / Bar MUs
30/20 Cal Row or 20/15 Cal Assault Bike
100 DUs / 200 Singles
30/20 Cal Row or 20/15 Cal Assault Bike
7 Ring MUs / Bar MUs
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)
7 Ring MUs / Bar MUs
30/20 Cal Row or 20/15 Cal Assault Bike
100 DUs / 200 Singles
30/20 Cal Row or 20/15 Cal Assault Bike
7 Ring MUs / Bar MUs
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)
Time Cap: 16 mins
Metcon
Optional Extra Work
For 20 mins:
30 sec Row/Assault Bike at 80%
30 sec easy recovery
Directly into:
30 sec Shuttle Run at 80%
30 sec easy recovery
(stay in your yellow zone 60-75% max heart rate)
