Wednesday
Warm-up
Warm-up
TABATA 6 SETS (:20 ON / :10 OFF)
Bike @ Moderate Pace
Bike @ Moderate Pace
Into…
1 ROUND
10 Alt. Lunge with PVC Passthrough
8 Cat/ Cows
6 Alt. V-Ups
4 Push-Up to Pike
Into…
1-2 ROUNDS (Time Permitting)
10 PVC Overhead Squats
8 PVC Behind the Neck Push Press
6 V-Ups
4 PVC Snatch Deadlift
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Snatch Deadlift
+
1 Hang Snatch
+
1 Snatch
1 Snatch Deadlift
+
1 Hang Snatch
+
1 Snatch
*Option to complete Squat or Power. Start light and build up to and past workout weight.
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
5 SETS
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches (Athlete Choice, Moderate)*
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches (Athlete Choice, Moderate)*
-Rest 2:00 b/t Sets-
*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.
(Score is Lowest Reps)
BB KG: (60/42.5)|(42.5/30)
