Monday
Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK…
1 ROUND
1:00 Row @ Easy Pace
10 PVC Lunge + Pass Through
10 Push-Up to Pike
1 ROUND
1:00 Row @ Easy Pace
10 PVC Lunge + Pass Through
10 Push-Up to Pike
Into…
2 ROUNDS
:30 Row @ Mod Pace
8 Barbell RDL
8 Barbell Behind the Neck Strict Press
8 Barbell Back Squat
Into…
1-2 ROUNDS
:30 Row @ Hard pace
6 Barbell Hang High Pull
6 Barbell Behind the Neck Push Press
6 Barbell Alt. Back Rack Lunges
Strength
Snatch (Heavy 1-Rep )
Workout
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
6 Power Snatches (135/95)|(95/65)
12 Alt. Back Rack Lunges
500/400m Row
6 Power Snatches (135/95)|(95/65)
12 Alt. Back Rack Lunges
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Build to a Heavy 1-Rep
(Score is Weight)
Week 8 of 8