28 Jul, 2020
7.28.20
Metcon
2 mins/side Pec Stretch on Post
Then for 6 mins complete:
5 OH Reverse Lunges (hold for 5 secs at the bottom)
10 Banded Pull Downs + 10 Banded Y Stretch
5/side DB Snatches
Then for 6 mins complete:
5 OH Reverse Lunges (hold for 5 secs at the bottom)
10 Banded Pull Downs + 10 Banded Y Stretch
5/side DB Snatches
Power Snatch (EMOM x 12 mins (max): 1 + 4 Bar over Burpees )
Power Snatch (EMOM x 5 mins: 1 at 80%)
Perform each set at 80% of your best 1RM for the day
Metcon
EMOM x 20 mins:
1. Row
2. Burpees
1. Row
2. Burpees
Mins 1-6: 12/8 Cals 12/8 – 10 Burpees
Mins 7-12: 14/10 Cals – 15 Burpees
Mins 13-18: 16/12 Cals – 16 Burpees
Mins 19-20: Max Cals / Max Burpees
Burpees are performed lateral.
Ramp up to a heavy 1RM for the day.
3 attempts max on your last bar no more!