10/01/2020
Warm-up
Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Weightlifting
In this section of the workout, you pick EITHER Snatch OR Clean to work on
Snatch (3 x 3-2-2 Waves; build AHAP)
Waves:
3@60-70%
2@65-75%
2@70-80%
– each wave, try to increase the weight for each set, progressively
– record heaviest set of 2
3@60-70%
2@65-75%
2@70-80%
– each wave, try to increase the weight for each set, progressively
– record heaviest set of 2
Clean (3 x 3-2-1 Waves; build AHAP)
Waves:
3@65-75%
2@70-80%
2@70-85%
– each wave, try to increase the weight for each set, progressively
– record heaviest set of 1
3@65-75%
2@70-80%
2@70-85%
– each wave, try to increase the weight for each set, progressively
– record heaviest set of 1
Accessory
Pick either the simple strength option or the strength Metcon
Metcon
Strength:
Clean Pull:
5 x 4; at heaviest clean weight
Clean Pull:
5 x 4; at heaviest clean weight
Front Squat:
5 x 5; all heavy
Reverse Lunge
4 x 20 alt steps, weighted
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
5 Front Squat @ 225/155
7 Muscle Up
9 Deadlift
20/16 Cal Assault Bike
5 Front Squat @ 225/155
7 Muscle Up
9 Deadlift
20/16 Cal Assault Bike
