MetCon
On Every 3rd Minute For 12 Sets Complete:
*Alternating Every 3rd Minute*
0:00-3:00
6/8 Calories Assault Bike
8 Burpee To Target (4/6″)
8 Shuttle Sprints (20′)
3:00-6:00
8 Calories Ski Erg
3 Squat Snatches (105/155#)
Accessory
6 Sets of:
15s Weighted Plank (Hands OR Elbows)
*Opposite From Last Week*
Strength
Strict Press [6-4-2] x3 @ 82.5%
MetCon
4 Rounds For Time of:
500m Row
15 Pullups
Strength
i) Back Squat [6-4-2] x3 @ 82.5%
ii) Front Squat 2×2 (Ascending)
MetCon
9 Minute AMRAP of:
40 Double Unders
8 Bench Press (95/135#)
Strength
5 Sets (Ascending Weight) of:
Push Press (2) + Split Jerk (2)
MetCon
On Every 2nd Minute For 8 Sets Complete:
20′ SA OH DB Walking Lunge (35/50#)
10 SA Hang DB Clean & Jerk (35/50#)
5 Burpee Over Dumbbell (And Back)
*Switch Arms Each Round*
Accessory
6 Sets (Ascending Weight) of:
15s Plank (Hands OR Elbows)
Strength
i) Deadlift [3-2-1] x3 @ 70%
ii) Close Grip Bench Press 5-5-5 (Ascending)
Lift/Gymnastics
EMOTM 20 Minutes of:
Odd: [Squat Snatch + Snatch Balacne] x2
Even: 6-12 Ring Pushups
