08 Feb, 2021
2.8.21
Metcon
In 12 mins complete:
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Banded Side Plank Clams
8 Snatch Grip Romanian Deadlifts
6 Muscle Snatches
15 Banded Reverse Flys
1 min Row
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Banded Side Plank Clams
8 Snatch Grip Romanian Deadlifts
6 Muscle Snatches
15 Banded Reverse Flys
1 min Row
Hang Squat Snatch + Squat Snatch (Every 90 secs x 12 mins: 1 + 1)
Perform movements as a complex
Build to your best complex for the day
Snatch Pull + Squat Snatch (EMOM x 5 mins: 1 + 1 all at 80% of above complex)
This is a touch and go complex; no dropping the bar during the complex
Metcon (Time)
AQAP complete:
20-16-12 Overhead Barbell Lunges (135/95)
10 Bar over Burpees (lateral)
20-16-12 Overhead Barbell Lunges (135/95)
10 Bar over Burpees (lateral)
Time cap: 4 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
6-12-16 OH Barbell Lunges (165/115)
10 Bar over Burpees (lateral)
6-12-16 OH Barbell Lunges (165/115)
10 Bar over Burpees (lateral)
Time cap: 4 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
12-8-2 OH Barbell Lunges (185/125)
10 Bar over Burpees (lateral)
12-8-2 OH Barbell Lunges (185/125)
10 Bar over Burpees (lateral)
Time cap: 4 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
75 Hang Power or Muscle Snatches (75/55)
75 Hang Power or Muscle Snatches (75/55)
Time cap: 4 mins
Metcon
Optional Extra Work
AQAP complete:
1200m Run
6-4-2 Rope Climbs
30-20-10 Push Ups
30-20-10 Jump Squats
Rest 5 mins
AQAP complete:
2-4-6 Rope Climbs
10-20-30 Push Ups
10-20-30 Jump Squats
Then
1200m Run