Daily Workout – Mon, May 15
Metcon
200m Run
Then for 6 mins cycle through:
15 Banded Pull Apart
30 Single Under Jump Rope
6 Down Ups
6/side Overhead Barbell Lunges
Power Snatch (In a 15 min window complete the following:
3-3-3-2-2-2-1-1-1
(perform 30 DUs/Singles before each set))
3-3-3-2-2-2-1-1-1
(perform 30 DUs/Singles before each set))
Metcon (Time)
AQAP complete:
30-20-10 Hang Muscle Snatches (75/55)
40-30-2 Barbell Front Rack Lunges (75/55)
20/15/10 Burpees onto Plate (45/35)
Time Cap: 10 mins
Try to stay unbroken for as long as possible on the Muscle Snatches and Lunges
If needed, you can replace the Muscle Snatches for Muscle Cleans of KB Swings and the BB Front Rack Lunges for KB Front Rack Lunges
In Class Core Circuit
Complete 3 sets of:
30 sec Hollow Flutter Kicks
10/side Plank Plate/DB Drag
15/side DB Seated Twist
Rest as needed
Optional Extra Work
Before Class:
Complete 3 sets of:
6/side barbell Front Rack Step Ups
8/side Single Leg Hip Thrusts with back on bench
Rest 2 mins
Pause for 3 secs at the knee on all reps
Take up to 2 mins of rest between sets
If for some reason you are unable to perform Power Snatches, you can substitute for Power Cleans