Metcon
2 Sets:
2 Rounds1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20
)-Rest 2 minutes-
2 Rounds1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)
Front Squat
3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front
Squat Snatch
For Time:
5 Squat Snatch @ 135/95# or 65-70% 1RM Snatch
4 Squat Snatch @ 155/105# or 70-75% 1RM Snatch
3 Squat Snatch @ 165/115# or 75-80% 1RM Snatch
2 Squat Snatch @ 185/135# or 80-85% 1RM Snatch
1 Squat Snatch @ 225/155# or 85-90% 1RM Snatch
*Rest 3-5 Min and then repeat for 3 total sets
**The goal is to cycle these or perform fast singles.
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