Friday – 4/19/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
15 sec. Jumping Jacks
15 sec. Air Squats
15 sec Mtn Climbers
15 sec Jump Squats

3 Rounds
15 sec Plank
15 sec Superman
15 sec Side Plank
15 sec Side Plank

(Specific)
Snatch/OHS Tech.

STRENGTH
Every 3 min. x 5 Rounds
-Row 250m
-3 Pos. Snatch (Floor/Below Knee/Above Knee)
(65%/70%/75% x 3)

Rest 5 minutes, then;

METCON
Every 2 min. x 5 Rounds
-200m Run
-Max Overhead Squats OR Thrusters (no there isn’t a 3rd option)
Rx=95/65 Rx+ 135/95

EXTRA CREDIT
[Strength]
Snatch High Pull
5 x 3 @ 75% (of snatch)

Snatch Push Press + OHS
5 x 5+1 @ 75% (of Snatch or OHS)

[Gymnastics]
C2B Cardionastics
100 Bar Facing Burpees
*At 0:00 and every 60 seconds after, perform 8 C2B Pull-Ups.
*Scale C2B down to a number you can hit consistently and unbroken under fatigue for 10-15 minutes. You can also scale to regular pull-ups as well. This should be very challenging.

[Accessory]
3 Sets
Weighted Planks
1:00 On / 1:00 Off
Place a plate on your mid back.

2 Sets
100′ Single Arm DB OH Carry
*If you have poor shoulder mobility, easily injured shoulders, or a bum shoulder. DO THIS!

[Engine]
Bike
4 x 3k meters
Rest 3:00 between sets
Increase pace each round.