Monday:
Back Squat every 2:00 (in class)
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Power SnatchOn the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Wod: Battle of the Boxes workout 3 (in class)
7 minute AMRAP w/partner
15/12 cal assault bike
20 slamball goblet squats (50/30)
*partners alternate rounds. One works l, one rests. This is meant to be a sprint. Slamball squats should be fast and unbroken. Reset bikes each round
Body Armor (A)3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups
Body Armor (B)
1 Set: 50 Glute Bridges