8.4.22
Metcon
400m Run
90 secs/side Bent Over Lat Distraction
Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Barbell Hip Pull
1 min Hang Muscle Snatch
90 secs/side Bent Over Lat Distraction
Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Barbell Hip Pull
1 min Hang Muscle Snatch
Power Snatch (Weight)
Metcon (Time)
AQAP with a partner complete 3 rounds of:
300m Run (together)
60 Overhead Barbell Lunges (135/95 – 115/80 – 75/55)
60 Burpees Over Bar (Lateral)
300m Run (together)
60 Overhead Barbell Lunges (135/95 – 115/80 – 75/55)
60 Burpees Over Bar (Lateral)
Time Cap: 20 mins
Metcon
IN CLASS CORE
In the time remaining complete 2 sets of:
1 min/side Side Plank
Rest 1 min between sets
In the time remaining complete 2 sets of:
1 min/side Side Plank
Rest 1 min between sets
Metcon
Optional Extra Work
Complete the following Bench Press sets:
2 x 8 at 65-70% of your 1RM
2 x 6 at 75-80% of your 1RM
1 x 4 at 80-85% of your 1RM
Complete 3-4 sets of:
10-12 Strict T2B
12 Weighted Knee Raises with a 3 sec hold (10lb Med Ball between knees)
40 sec Stir the Pot on a Swiss Ball
Complete 3 sets of:
12 Prone WTY stretch off of an Incline Bench
12 Side Lying DB External Rotations
Rest 90 secs
1-5: 3 Power Snatches at 70-75% of your 1RM
6-10: 2 Power Snatches at 75-80% of your 1RM