Friday 10.2.20

STRENGTH

Front Squat 3-3-3-3-3
DB Bench Press 5×15-20

Take 20 minutes to work up to a heavy triple on the Front Squat and 5 sets of 15-20 reps on the DB Bench. You should be near failure on the DB Bench and have about 2 reps in reserve on the Front Squat

METCON

AMRAP 12:00
32 Double Unders
16 Medball Cleans
16 Russian Twists

Notes:
Good old fashioned medball cleans! They combine a hinge with a squat and can really add up. Use the same medball for the Russian Twists. (30/25/20/14/10)
JR: 32 DU / 32 Alt 2 / 64 Singles
RT: 16 touches Total (8e side)

Warm Up

2 – 3 Rounds:
12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

EMOM x 15
1. 12 Alt DB/KB Snatches
2. :20ea Side Plank
3. :40 Crossover Jacks

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5 Inchworms
5e Side Bridge with Hip Extension

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds:
On a 2:00 running clock perform:
10 Thrusters (or 5e Single Arm)
10 Burpee Sprawls
Prone Plank hold until the 2:00 mark

Rest 2:00 between rounds