04 Mar, 2021
3.4.21
Metcon
In 15 mins complete:
90 secs/side Hip External Rotation on box
90 secs/side Hip External Rotation on box
Then complete 2 sets of:
8 Prone WTY Stretches
8/side Half Kneeling Bottom-Up KB Press
In remaining time cycle through:
5 Kneeling Squat Jumps with DBs
5/side Single Arm DB Squat Snatches
8 Empty Barbell OH Squats
8 Snatch Balances
Snatch (Every 45 secs x 12 mins (16 rds): 1 at 80% 1RM)
Take the first 8 rounds to warm up and then complete the last 8 rounds all at 80% of your1RM Snatch.
Metcon (Time)
AQAP complete 3 sets of:
7 Squat Snatches at 65% of your 1RM
10 Ring MUs / Bar MUs
7 Squat Snatches at 65% of your 1RM
10 Ring MUs / Bar MUs
Time Cap: 10 mins
Rest 2 mins between each set
You can scale the number of MUs, but try to get as far as you can on each – without strategizing!
Scale to 24 C2B Pull Ups / Pull Ups or Ring Rows if needed.
Do not spend more than 3 mins on each set!
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 20/15 Cal Row
2. 10-15 Kipping Deficit HSPUs (45/35lb Plates)
1. 20/15 Cal Row
2. 10-15 Kipping Deficit HSPUs (45/35lb Plates)
Scale to regular Kipping HSPUs or Pike HSPUS with your feet on a box
Metcon
Optional Extra Work
Complete 3 sets of:
AMRAP x 3 mins:
Max Cal Assault Bike
Rest 90 secs
AMRAP x 3 mins:
10 Single Arm DB Hang Cleans Left (50/35)
10 Single Arm OH DB Lunges Left
10 Single Arm DB Hang Cleans Right (50/35)
10 Single Arm OH DB Lunges
10 Burpee Box Jump Overs (24/20)
Rest 90 secs
