14 Mar, 2022
3.14.22
Metcon
4 min Row or Assault Bike
Then in the time remaining compete 2-3 sets of:
30 secs/side Couch Stretch
5/side Rear Foot Elevated Split Squats (3 sec hold at the bottom)
5/side Lateral Lunges (3 sec hold at the bottom)
15 Air Squats
Then in the time remaining compete 2-3 sets of:
30 secs/side Couch Stretch
5/side Rear Foot Elevated Split Squats (3 sec hold at the bottom)
5/side Lateral Lunges (3 sec hold at the bottom)
15 Air Squats
Back Squat (Weight)
Metcon (Time)
AQAP complete:
25-20-15 OH Squats (155/105 – 135/95 – 75/55)
40-30-20 T2B / Hanging Knee Raises
25-20-15 OH Squats (155/105 – 135/95 – 75/55)
40-30-20 T2B / Hanging Knee Raises
Time Cap: 10 mins
If you struggle with mobility for OH squats you can scale to Front Squats
Metcon
Optional Extra Work
Complete 3 sets of:
8/side Single Arm DB Bench Press
Rest 30 secs
8/side Single Arm DB Row
Rest 30 secs
45 secs/side Side Plank
Rest 90 secs
EMOM x 8 mins:
1-4: 1 Squat Snatch at 80% of 1RM
5-8: 1 Squat Snatch at 85% of 1RM
Rest 2 mins
Every 90 secs x 6 mins:
1 Squat Snatch at 90% of 1RM
5 x 3(-1) building to a heavy 3 rep