4.13.22
Metcon
50 DUs / 100 Singles
1 min Deep Lunges
1 min/side Banded Side Clams
1 min Bottom of Squat Hold
1 min Plate Squat (hold plate out in front, shoulder extended)
1 min Squat to Thoracic Rotations
1 min Step Ups to Down Ups
1 min Deep Lunges
1 min/side Banded Side Clams
1 min Bottom of Squat Hold
1 min Plate Squat (hold plate out in front, shoulder extended)
1 min Squat to Thoracic Rotations
1 min Step Ups to Down Ups
Metcon (4 Rounds for reps)
Complete 4 sets of the following 3 min AMRAP:
30 DUs / Singles
10 Wall Balls (30/20)
6 Burpee Box Jump Overs (30/24)
30 DUs / Singles
10 Wall Balls (30/20)
6 Burpee Box Jump Overs (30/24)
Rest 2 mins
Front Squat (Weight)
Complete 4-5 sets of:
6 Front Squats (T20X1)
Rest 30 secs
15 Pike on Rower or 12 Ring Roll Outs
Rest 2 mins
6 Front Squats (T20X1)
Rest 30 secs
15 Pike on Rower or 12 Ring Roll Outs
Rest 2 mins
Metcon
Optional Extra Work
Every 3 mins x 15 mins:
3 Hang Power Cleans from below the knees + 2 Touch and Go Power Cleans
(build up to a heavy complex for the day)
Every 2 mins x 6 mins:
5 Touch and Go Power Snatches at 70-75% of your 1RM
EMOM x 9 mins:
1. 2-3 x 50ft Sandbag Carry (150/100) – max effort time = 45 secs
2. 100ft Farmer’s Carry (HEAVY)
3. REST
Start from the beginning each set.