Friday L2

Warm-Up:

:30 Air Squat Hold

:30 Dead Hang

into…

3 Rounds

Single Dumbbell Hang Clean and presses

Goblet Step-back Lunges

1 Rope Climb

 

Strength:

High Hang Snatch

3,2,2,1,1,1

New Set Every 2:00

Progressive to a heavy Single For the Day

 

Metcon:

3 Rounds

15 Dumbbell Dumbbell Thrusters (50/35)

20 Chest to Bar Pull-ups

15 Dual Dumbbell Snatches

2 Rope Climbs

 

Rest 3:00 Between

 

Elite: 30 Chest to Bars, 3 Rope Climbs

Semis: RX

Quarters: 15 Chest to Bars, 1 Rope Climb

 

Stimulus Check:

looking to move through the Dumbbell movements unbroken or with 1 break, try to keep the chest to bars to 3 sets or less then the rope climbs to less than 1:00.

 

Opptional Additional Work

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

 

Dynamic Seated Box jumps

8 x 1

Every :45

Progressive in height.

Sit on a 16″ Box

 

Anderson Front Squat

Banded Sumo Stance Box Squat

9 x 3 @ 65-70% OF 1 Rm Front Squat

New Set every 1:00

 

Accessories

Front Rack Front Foot Elevated Step-back Lunges

3 x 12 Total

Rest 1:30 Between

Stand On a 4″ Plate

 

GHD Glute Ham Raise

4 x 6-10 Reps

Rest 1:30 Between

 

30 Minutes

As Many Reps As Possible

21/16 Calorie Row

400m Run

Rest 1:00