04 July 2021

RX

Strength/Skill

Deadlift:
1×3 @ 50 %
1×3 @ 60 %
1×3 @ 70 %
1x AMAP (1+) @ 80 %

Workout

In 2 mins: Row 250m In remaining time 
Max DB snatch @ 22.5/15kg Rest 1 min X 6

 

METCON

Workout

25 min AMRAP
250m Row
20 Plate GTOH
16 DB Renegade Row
12 Plate Sit-ups
8 DB Suitcase Reverse Lunges

 

STRENGTH & CONDITIONING

Workout

Front Squat
Build weight up to heavy 1RM
5-4-3-2-1-1-1
Time Cap:12 min
*Rest as needed

EMOM 12
1st 10 Back Squats (100/75% Body Weight)
2nd 10-12 Burpee to Target
3rd Rest