Warm-up:
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20 (step down)
Strength:
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
Then
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE= 5x5 Heavy Goblet Squats
Metcon:
RX
For Time:
Run 400m
20 Squat Snatch (115/75) RX+ = (135/95)
Run 400m
SCALED = (95/65)
LITE = 40 Alt. DB Power Snatches.
Side Work:
Row 1500m x 4
Rest 3:00
Times should be within a couple seconds each interval
