Wednesday – 3/11/2020

The Workout for Wednesday is:

GROSS STRENGTH
Every 2 minutes, for 7 minutes (7 sets)
-Back Squat x 1 rep
*Start around 90% and add weight if you’re feeling good.

METCON
AMRAP x 12
-3 Rope Climbs (Rx+ Legless)
-15 Hang Power Snatches (75/55)
-10 Burpees Over the Barbell

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.

[Accessory]
Good Mornings
3 x 20
*Quality over quantity.

[Applied Strength]
In 6:00, establish 3RM TnG Snatch
In 5:00, establish 2RM TnG Snatch
In 4:00, establish 1RM Snatch
*Taking the barbell cycling we practiced on Monday and applying it to our Squat Snatches today.

[Gymnastics]
3 Rounds for Time
-30 Single Arm DB OH Squats (50/35)
-25 Handstand Push-Ups
-20 Toes-to-Bar
Time Cap = 15 minutes

[Engine Builder]
Interval Day
Machine 7:00
Rest 1:00
Machine 7:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your cals/distance for both intervals.