16 January 2023

Strength and Conditioning

Strength/Skill

5 RFT
5 Strict press
10 Barbell Row

Workout

AMRAP 12
20 DB Snatches
20 SB over Shoulder
40m DB Farmer Carry

Vo2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

RedZone

Workout

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over

Metcon

Workout

Part 1 – 10 minutes
10 db snatch
snatch tec.
10 bb snatch

Part 2 – 30 min AMRAP
12 bb snatches
12 burpees over bar
12 over head squats
12 v ups or knees ups