08.31.22
Metcon (Time)
7 rounds
30 DU
6 hang squat snatches (95/65)
30 DU
6 hang squat snatches (95/65)
Metcon (Time)
25-20-15-10 -5
DB Sit Ups (35/25)
Alt. Single Arm Renegade Rows
DB Sit Ups (35/25)
Alt. Single Arm Renegade Rows
08.30.22
Metcon (Weight)
Hang Clean – Shoulder Press Complex
3-3-2-2-1-1-1
(Muscle clean if possible)
3-3-2-2-1-1-1
(Muscle clean if possible)
Metcon (Time)
3 rounds
100m farmers carry
10 DB Clean & Jerks (55/35)
100m farmers carry
10 DB Clean & Jerks (55/35)
08.29.22
Back Squat (Weight)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
50m Run
10 push ups
20 air squats
50m Run
10 push ups
20 air squats
Warm Up
5 sets x 5 reps building to 70% of 1 RM
Work
3 sets x 3 reps @ 75 – 80% of 1 RM