260303 Tuesday
Strength
Barbell good mornings
3 sets 8 reps heavy
Split squats
3 sets 10+10 reps heavy
Hip thrusts
3 sets 15 reps heavy
Metcon
10 min emom
Min 1: 10/7 cal or 150m run + max HSPUs
Min 2: 10/7 cal 150m run + 1DB box step ups 22.5/15
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See AllWeightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40
In teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat s
Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S
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