April 25, 2024

Friday L2

Warm-Up:

2 Rounds:

30 Single Unders

10 med ball Bear hug step back Lunges (20/14)

6 Muscle Snatches (45/35)

into…

2 Rounds:

15 Double unders

8 Wall Balls (20/14)-(10’/9′)

4 Power Snatches (75/55)

Strength:

Front Squat

5 x 8 @ 50-60% Of 1 Rm

New Set Every 2:00

Looking for clean, crisp fast reps.

Metcon:

15 Minutes

As Many Reps As Possible

50 Double Unders

30 Wall Balls (20/14)-(10’/9′)

20 Bar Facing Burpees

10 Snatches (95/65)

Elite/Semis/Quarters: RX

Stimulus Check:

Try keeping the wallballs to 2 sets the entire workout. Move smooth and steady through the burpees and the snatches. We want a nice rhythm on the bar facing burpees and crisp movements on the snatches.

Accessories

Prone Hamstring Curls

4 x 15

Progressive

Rest 1:30 Between

Seated Abductions

3 x 20