Friday L2

Warm-Up

3 Rounds

100m Run

6 Box step-ups (24/20)

4 Box jumps 

5 MuScle Snatches 

3 Back Squats

 

Strength:

Front Squats:

5,3,3,1,1,1,1

New Set Every 2:00

Building to a heavy Single today. if you feel good push the weight!

 

Metcon:

3 Rounds:

800m Run

15 Snatches (135/95)

5 Box Jumps (32’/28″)

 

Elite: 155/105, 36″/30″

Semis: RX

Open: 115/75, 30/24″

 

Stimulus Check:

Keep the run at a fast pace that allows you to come right into the Barbell and pick it up. The barbell should be a weight you can hold on to for sets of 3-5 at a time.

 

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work

 

Accessories:

Barbell RDLs

3 x 20

Rest 1:30 Between

Same Weight as last week.

 

Band Prone Hamstring Curls

150 Reps For time (Red).

 

Extra Conditioning:

20 minutes

Max Distance Run @ 60-65% heart rate