4 Sets
14 Dumbbell Bulgarian Split Squat (HEAVY) (7 each leg)
14 Barbell Back Rack Side Bend
:30-:45 Handstand Hold (Wall Facing if regular is too easy
Heaving Snatch Balance
4 Heaving Snatch Balance @ 5/10 RPE
4 Heaving Snatch Balance @ 5/10 RPE
4 Heaving Snatch Balance @ 5.5/10 RPE
4 Heaving Snatch Balance @ 5.5/10 RPE
4 Heaving Snatch Balance @ 6/10 RPE
Snatch Push press
3 Snatch Push Press @ 6.5/10 RPE
3 Snatch Push Press @ 6.5/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
*:20 Overhead Hold on the last rep.
Snatch Balance
7 Minutes (Every minute on the minute)
Min 1: 1 Snatch Balance @ 5/10 RPE
Min 2: 1 Snatch Balance @ 5/10 RPE
Min 3: 1 Snatch Balance @ 6/10 RPE
Min 4: 1 Snatch Balance @ 6/10 RPE
Min 5: 1 Snatch Balance @ 7/10 RPE
Min 6: 1 Snatch Balance @ 7/10 RPE
Min 7: 1 Snatch Balance @ 7/10 RPE
Metcon
2 Sets: (12 min cap)
30/24 Calorie Row
10 Dumbbell Snatch (100/70)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
20 Burpee Box Get Overs (48/40)
-rest until 15:00-
*Repeat from Saturday May 13, 2023.
Workout Description Video:
Scaled:
2 Sets:
25/20 Calorie Row
10 Dumbbell Snatch (70/50)
25/20 Calorie Ski Erg
10 Strict Handstand Push-ups
25/20 Calorie Bike Erg
15 Burpee Box Get Overs (48/40)
-rest until 15:00-
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