Thursday
Warm-up
Warm-up
3 SETS (7:00 CAP)
200m Run @ Mod Pace
7/7 DB Deadlifts
7/7 DB Upright Row
7/7 DB Arnold Press
7 Box Jumps
200m Run @ Mod Pace
7/7 DB Deadlifts
7/7 DB Upright Row
7/7 DB Arnold Press
7 Box Jumps
Workout
Metcon (Time)
FOR TIME
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)|(35/20)
24 Single DB Box Step-Up
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)|(35/20)
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon (Weight)
FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
*Athlete may build or stay at the same weight across all reps.
(Score is Weight)
