Friday – 4/12/2019

The Workout for Friday is:

WARM-UP
(Primer)
25′ of Each
-High Knees
-Butt Kicks
-Soldier Walk
-Lateral Shuffle
-Spiderman
-Samson
-100′ Shuttle Run

(Mobility)
-10 Band Pull-Aparts
-5/5 Diagonal Pull-Aparts
-10 Banded Pass Throughs

(Specific)
2 Rounds
-5 Back Squats
-5 Snatch Grip RDLs
-5 Muscle Snatch
-5 Kip Swings + 5 Pull-Ups

STRENGTH
Power Snatch
5 x 3 @ 70%

METCON
On a 15 minute clock, for max reps each round…

From 0:00 to 3:00, Run 400m Then do Max Pull-Ups
Rest 1 Min.
From 4:00 to 7:00, Run 400m Then do Max Back Squats (135/95)
Rest 1 Min.
From 8:00 to 11:00, Run 400m Then do Max Pull-Ups
Rest 1 Min.
From 12:00 to 15:00, Run 400m Then do Max Back Squats (135/95)
*Rx+ is Muscle-Ups

EXTRA CREDIT
[Strength]
Snatch High Pull
5 x 3 @ 70% (of snatch)
(CLICK HERE)

Snatch Push Press + Overhead Squat
5 x 5+1 @ 70% (of snatch or overhead squat)

[Gymnastics]
21 – 18 – 15 – 12 – 9 – 6 – 3
Cal Row
Toes-to-Bar

[Accessory]
Back Rack Lunge
Work up to 10RM (5 /leg)
Booty is going to be feeling like WHOA tomorrow. Sorry. Not Sorry. #Gainz

[Engine]
Run 300m fast pace
200m jog
200m fast pace
200m jog
300m Faster pace
200m Jog
200m Faster pace
200m jog
300m Fastest pace
200m jog
200m Fastest pace
200m jog
*4 different paces for this workout, fast, faster, fastest and jog.
Make sure you are getting faster with each pace.