Warm up
3 Sets
1:00 Echo Bike (moderate)
50ft Dumbbell Overhead Carry (each arm, moderate)
3-5 Thrusters (start with empty bar and build in weight)
4-6 Overhead Walking Lunge Steps (start with empty bar and build in weight)
-Then-
Warm Up to Thruster and Overhead Lunge weights.
5. Workout Prep
1 Set (at workout pace):
5 Echo Bike Calories
3 Thrusters (at third workout weight)
10-foot overhead walking lunge (at workout weight)
Scoring:
Strict Press
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
10 Strict Press @ 6.5/10 RPE
10 Strict Press @ 7/10 RPE
Scoring:
In the Hole Front Squat 5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPE Scoring:
Metcon (12 min cap)
For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)
-Then-
66-foot overhead walking lunge (135/95)
Scaled
For time:
15-12-9
Echo Bike Calories
Thrusters
Round 1: 15 @ (75/55)
Round 2: 12 @ (95/65)
Round 3: 9 @ (115/80)
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