Wednesday
Warm-up
Warm-up
3 SETS (7:00 CAP)
1:00 Cardio (Mod Effort)
8 Squat Jumps
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
1:00 Cardio (Mod Effort)
8 Squat Jumps
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
Extended Warm-up
Metcon
ON A 12:00 RUNNING CLOCK…
Build to a Max Height Box Jump*
Build to a Max Height Box Jump*
*One-step into tall jump. Do not attempt anything too far out of your ‘zone’.
(Score is Height)
Workout
Metcon (AMRAP – Reps)
1. EMOM x 10 MINUTES
MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)
MIN 2 – :45 Max Step-Ups (24/20)
MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)
MIN 2 – :45 Max Step-Ups (24/20)
(Score is Lowest Reps)
-Rest 3:00 b/t Part 1 & 2-
Metcon (AMRAP – Reps)
2. AMRAP x 5 MINUTES
*Reps of Complex…
*Reps of Complex…
*1 Rep is…
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (24/20)**
**Hold DB Suitcase Style, Either Arm.
(Score is Reps)
KG DB: (22.5/15)|(15/10)
