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 AllIn teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM
Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs
In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run
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