Friday – 2/28/2020

The Workout for Friday is:

STRENGTH
In 10:00 window
Establish you 10RM Deadlift.

METCON
AMRAP x 15
-15/10 Cal Machine
-5 Power Snatches (95/65)
-5 Overhead Squats (95/65)
-15/10 Cal Machine
-10 Power Snatches
-10 Overhead Squats
-15/10
-15 Power Snatches
-15 Overhead Squats
Etc……..

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Applied Strength]
Every 2 minutes, for 20 minutes (10 sets)
-2 to 3 Ring Muscle-Ups
-2 Touch-and-Go Snatches
*Work up to a heavy 2 for the day.

[Gymnastics]
For Time
-50′ Double DB Lunge (50/35)
-12 Bar Muscle-Ups
-50′ Double DB Lunge
-9 Bar Muscle-Ups
-50′ Double DB Lunge
-6 Bar Muscle-Ups
*Time Cap = 7:00

[Engine Builder]
Max Aerobic Power Day
5 Rounds
-Machine 3:30
-Rest 2:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your cals/distance each interval.