Strength
Deadlift 5-5-5-5 (Ascending)
Lift
i) Snatch 3-3-3-3 (Ascending)
ii) Clean & Jerk 2-2-2-2 (Ascending)
Author: River City Strength and Conditioning
[Friday] 061821
MetCon
50 Bench Press (Empty Bar)
10 Burpees
50 Front Squats (Empty Bar)
10 Burpees
50 SA DB Chest Press – L (35/50#)
10 Burpees
50 SA DB Front Squat – L (35/50#)
10 Burpees
50 SA DB Chest Press – R (35/50#)
10 Burpees
50 SA DB Front Squat – R (35/50#)
10 Burpees
50 Bench Press (Empty Bar)
10 Burpees
50 Front Squats (Empty Bar)
10 Burpees
[Thursday] 061721
Lift
EMOTM 15 Minutes of:
High Hang Squat Clean (2) + Jerk (2)
MetCon
5 Rounds of:
6 Calories Assault Bike
12 KB Swings (.5/1 Pood)
24 Double Unders
-2 Minutes Rest-
*Score = Slowest Round*
[Wednesday] 061621
MetCon
5 Rounds For Time of:
500m Row
30 Hang Muscle Snatch (Empty Bar)
30 Box Hops (16/20″)
[Tuesday] 061521
Strength (Muscular Endurance)
EMOTM 10 Minutes of:
15 Strict Press
MetCon
17 Minute AMRAP of:
200m Run
8 Wall Balls (W: 14/9 M: 20#/10′)
