12/24/2020
Today, pick EITHER the 5×5 Squat Program or the MetCon
Warm-up
12 min x
Row 150m
12 Goblet Squats
9 Ring Rows
6 Push Ups
Row 150m
12 Goblet Squats
9 Ring Rows
6 Push Ups
Conditioning
Metcon
Running Clock:
0-10min:
21-15-9
Power Snatch @ 75/55
Hand-Release Push Ups
C2B/Pull Up
0-10min:
21-15-9
Power Snatch @ 75/55
Hand-Release Push Ups
C2B/Pull Up
10-20min:
AMRAP
10 Burpees
20 Cal Bike, Row or Ski
30 Wall Ball
40 Double Unders
20-30min:
Build to a heavy Snatch
Weightlifting
Back Squat (Build 1×5 AHAP)
Deadlift (Build 1×5 AHAP)
Accessory
Metcon
Single-Leg Romanian Deadlift // TRX Hamstring Curls
4 x 8-12 per leg // 4 x 8-12
4 x 8-12 per leg // 4 x 8-12
Box Step Ups // Banded Hip Thruster
4 x 8-12 per leg // 4 x 12-15
Quad Ext // Sumo Squat
4 x 8-15 // 4 x 8-15
