Warm-up
Coach’s Warm Up or
500m Row or 1k bike
10 Barbell Snatch Grip Deadlift
10 Hang Power Snatch
10 Hang Cleans (Squat)
10 Front Squats
Weightlifting
Front Squat (10@55%, 10@65%, 5@75%, 5@80%, 5@85%)
Tempo Front Squats 3010
First 2 Sets
Superset: 16 Dips or DB Tricep Extensions (heavy)
Metcon (AMRAP – Reps) 15 Min. Running Clock
27 Cal Row | Bike
50m Sandbag Bear hug carry 100/70#
21 Power Snatch 115/80#
50m Sandbag Bear Hug Carry
15 Cleans (Squat)
50m Sandbag Bear Hug Carry
9 Bar Muscle Ups
50m Sandbag Bear Hug Carry
With Remaining time
Max Bar Muscle Ups
Cool Down 2 Min. Wall Sit
2 Min. Plank
Stretch on your own for 5 min.