Weightlifting:
Push Press (6RM )
then: 2×6 at 90% of 6RM.
15 minute cap for 6RM and Drop Sets.
15 minute cap for 6RM and Drop Sets.
Metcon:
4 Rounds
In 4 Minutes:
8 DB Hang Power Snatches
8 DB Overhead Lunges
8 DB Shoulder to Overhead
8 Cal Assault Bike
In 4 Minutes:
8 DB Hang Power Snatches
8 DB Overhead Lunges
8 DB Shoulder to Overhead
8 Cal Assault Bike
RX – 50#/30#
CRX – 70#/50#
CRX – 70#/50#
Complete 8 reps of each DB movement on right, followed by 8 reps of each DB movement on the left. Finish each round with Assault Bike.
*8 burpee penalty for breaking up DB movements. Complete penalty burpees after the entire workout.
*8 burpee penalty for breaking up DB movements. Complete penalty burpees after the entire workout.
