10/23/2020
Do either the strength or the conditioning work depending on what suits you today.

Weightlifting
Pick either Power Snatch OR Power Clean.
Power Snatch (6 x 3; building)
Power Clean (6 x 3; building)
Metcon
Strength Work:
Bench Press
– 5 x 5; all heavy

Ring Dips
– 15 sec AMRAP EMOM x 10

5 Rounds
10-15 per side Single-arm DB Strict Press
10-15 per side Lateral Delt Raise
10-15 per side Front Delt Raise

Conditioning
Do Either or Both! Have fun!!
Metcon
Assault Bike Workout
12 min x
10 Cal Easy Pace
20 Cal Harder Pace
– rest 2 min –
12 min x
6-9-12-15-18-etc. Cal Bike Sprint
30 sec Recovery Pace
– rest 2 min –
12 min x
30 sec all out Sprint
60 sec Recovery Pace
Metcon
Rowing Workout
6 x
250m Row Sprint
Rest 1 min
4 x
500m Row Sprint
Rest 2 min
2 x
1000m Row Sprint
Rest as needed