Warm-up
3 Steady Rounds
12 Russian Swings
12 Goblet Squats (wide stance)
Run 200m
Strength:
Pause Position Snatch Warm-up:
4×3 @ 40-60% 1RM
Drop and Reset.
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week
LITE
EMOM for 10 mins:
6 DB alternating snatches.
Metcon:
For Time:
Run 300m
25 Front Squats 115/75lbs
Run 300m
20 Front Squats
Run 300m
15 Front Squats
Run 300m
10 Front Squats
Run 300m
5 Front Squats
SCALED:
Lighter Front Squat
LITE
Us DBs for the front Squats.
Sidework:
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Don’t rush these, show control on the decent when lowing the KB back to the ground.
Then
Deadlift
4×2
