Strength:
Metcon (No Measure)
4 Rounds
8R/8L Alt DB Bench Press
8R/8L Reverse Lunge to Step Up
8 Ring Rows (w/ feet elevated, weighted if possible)
8 Floor Glute Ham Raise
1:00 Plank (any variation)
8R/8L Alt DB Bench Press
8R/8L Reverse Lunge to Step Up
8 Ring Rows (w/ feet elevated, weighted if possible)
8 Floor Glute Ham Raise
1:00 Plank (any variation)
For QUALITY. Use first round as warmup, challenge yourself on weights rounds 2, 3, and 4.
Metcon (3 Rounds for time)
3 x 750m Row
Rest 3 minutes between efforts
Weightlifting:
1 Snatch + 1 Overhead Squat (EMOM8)
Pause 2 seconds in bottom of OHS
Build to your finishing weight for the metcon.
Metcon (AMRAP – Reps)
20 Minutes:
Run 1k, then:
20-40-60-80-100
Double Unders
10-8-6-4-2
Snatches (ascending weight)
w/ remaining time:
Max Burpee Muscle Ups
95/65#
115/75#
135/95#
155/105#
185/125#
115/75#
135/95#
155/105#
185/125#
