12/09/2020
Power Snatch (6 x 3; medium to heavy, build AHAP)
Back Squat (5 x 10 @ 50-60%)
Metcon
Accessory Strength
5 Rounds x
8-12 Sumo Deadlift
100ft Walking Lunge w/ DB
+
4 Rounds x
Max Reps Banded Hip Thruster
15-20 per side Banded Crab Walk
+
4 Rounds x
10-15 per side Box Step Ups
5 Rounds x
8-12 Sumo Deadlift
100ft Walking Lunge w/ DB
+
4 Rounds x
Max Reps Banded Hip Thruster
15-20 per side Banded Crab Walk
+
4 Rounds x
10-15 per side Box Step Ups
Metcon (Time)
Accessory Conditioning
5 Rounds x
500m Row Sprint
rest 2 min
5 Rounds x
500m Row Sprint
rest 2 min
