31 Jul, 2021
BB 7.31.21
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
Snatch + OHS (Weight)
Metcon
Complete 5 sets of:
3 Banded Snatch Grip Deadlifts at 80% of your 1RM + Bands
3 Banded Snatch Grip Deadlifts at 80% of your 1RM + Bands
Metcon
Complete 4 sets of:
8/arm Bottom Up KB Press
4 High Box Jumps
8/arm Bottom Up KB Press
4 High Box Jumps
Metcon
Complete 3 sets of:
15 secs Hanging L-Sit Hold / Hanging Knee Raise Hold
5/leg Hip Airplanes (hold a post for balance if needed)
15 secs Hanging L-Sit Hold / Hanging Knee Raise Hold
5/leg Hip Airplanes (hold a post for balance if needed)
1 Snatch + 5 OHS at 70% of 1RM
1 Snatch + 4 OHS at 80% of 1RM
1 Snatch + 3 OHS at 85% of 1RM
1 Snatch + 2 OHS at 90% of 1RM
1 Snatch + 1 OHS – Build to a max complex for the day in 3 attempts