Strength
i) EMOTM 12 MInutes of:
12 DB Chest Press (20/35#)
ii) EMOTM 12 MInutes of:
12 DB Bent Over Rows (20/35#)
MetCon
Inverted Ladder For Time of:
10 ↓ 1 Shuttle Sprints (35′)
1 ↑ 10 DBL DB Snatches (20/35#)
*After Each Round Perform 5 Thrusters (Bar)*
Lift
Squat Snatch
3×2 @ 50%
3×1 @ 60%
3×1 @ 70%
Stretch (30 Minutes)
Coach Led (Hips/Quads/Hamstrings)
MetCon
On A 50-Minute Timer Complete:
EMOTM 10 Minutes of:
Odd: 4-8 Calories Assault Bike
Even: 5-8 HSPU
EMOTM 10 Minutes of:
Odd: 20-40 Double Unders
Even: 30-45s Plank (Elbows)
EMOTM 10 Minutes of:
Odd: 6-12 Calorie Ski Erg
Even: 5-8 T2B
EMOTM 10 Minutes of:
Odd: 20-40 Cross Over/Backwards Skips
Even: 8-12 Back Extensions
EMOTM 10 Minutes of:
Odd: 6-12 Calories Row
Even: 1-3 RMU/BMUs
Lift
Clean & Jerk
-> Squat Clean + Split Jerk
-> Mechanic Focused
3×2 @ 50%
3×1 @ 60%
3×1 @ 70%
MetCon
12 Minute AMRAP of:
10 Deadlifts (75/115#)
10 Pushups
10 KB Swings (.5/1 Pood)
10 Seated DB Press (2×15/2×25#)
Strength
Back Squat
5×6 @ 50%
3×3 @ 70%
MetCon
4 Rounds For MAX Reps of:
60s Calorie Row
60s Calorie Assault Bike
60s Calorie Ski Erg
60s Weighted Step Ups (W: 16″/20# M: 20″/35#)
60s Rest
River City Strength and Conditioning 