03/20/2020

Metcon (Time)
"Bakalar Special"
0-10 min
Row 1000/750m
Bike 50/40 Cal
AMRAP Burpees in remaining time

10-20 min
3 Rounds for Time
21 HSPU
60ft OH Walking Lunge (single arm w/ DB)

20-30 min
Build to a heavy 5-Rep Power Clean

30-40 min
Rowing Fran
21-15-9
Cal Row
DB Thruster

Metcon
In-Home Bakalar Special
Part 1: Oh, You’ll Be Warm…
50 Barbell Snatch (45/35) or 50 Alt DB Snatch
50 Jumping Split Lunges
50 Burpees

Part 2: Strength
Pick 1 –
A) Reverse Lunge (light) – 4 x 30 alternating reps
B) Reverse Lunge (Heavy) – 4 x 8-12 per leg (all one side, then the other)
C) Back Squat – 6 x 5 Tempo Squat (4 sec down, 2 sec pause, 4 sec up, no rest at the top)

Part 3: Find a Step! (I would suggest a track!)
5 Rounds for Quality
8/8 Box Step Ups or 15 Box Jumps (option to weight the step ups)
200m Backward Run
20 Squat Jumps (quarter squat depth)