Wednesday, February 28

March 14, 2018

:30 Seconds
Light Shuttle Sprint
Active Spidermans

Medium Shuttle Sprint
Push-up to Down Dog

Fast Shuttle Sprint
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

3-Position Squat Snatch (5 x 3)

On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%

Pause Overhead Squat (3 x 3)

3 Sets of 3 Pause Overhead Squats (75%)
*After each set, 30% Max Ring Muscle-ups

Metcon (AMRAP - Reps)

AMRAP 5:
30 x 10 Meter Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (95/65)
6 Barbell-Facing Burpees

rest 5 minutes

AMRAP 5:
30 x 10 Meter Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (95/65)
6 Barbell-Facing Burpees

Rx+ (115/80)
*Count Only AMRAP reps

 

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