Wednesday
Warm-up
Warm-up
On a 6:00 Running Clock…
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
Strength
Back Squat (5×3)
Workout
Metcon (Time)
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up
FOR RECOVERY
5:00 Slam Ball Gut Smash
5:00 Slam Ball Gut Smash
(No Measure)
(Score is Weight)