WEIGHTLIFTING WEDNESDAY WEEK 6
Warm-up
50 Wallball, 30/20lbs
(aim for unbroken)
-then-
3 Rounds:
10 Inchworms to Push-up
10 Pull-ups
Strength
A. Back Squat 5x2 - AHAP
B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 5 Rounds For Time:
15 Box Jump-overs, 24/20″
15 Hang Power Cleans, 115/75lbs
90sec. Rest
B. 2 Rounds For Time:
20 Calorie Bike
400m Run
2min. Rest
15 Calorie Bike
200m Run
1min. Rest
10 Calorie Bike
100m Run
3min. Rest
C. 7 Rounds:
1 Snatch Balance + 1 Overhead Squat (AHAP)
CF LITE
Warm-up
Same As Class
MetCon
For Time:
10 Strict Pull-ups
20 Burpees
30 KB Swings (HEAVY)
40 V-ups
50 DB Thrusters
40 V-ups
30 KB Swings
20 Burpees
10 Strict Pull-ups