Workout of the Day:
A. Front Squat 3×6-8 Reps
** Build load as able**
B1. DB Bench Press 3×12 – 15 Reps
* Rest 60sec
B2. Farmers Carry (heavy) 3 x 100ft
* Rest 60sec
C. AMRAP 8
8 Alt Step Ups 24″/20″
8 Ring Rows
8 Tuck Ups
Rest 3-5 minutes
AMRAP 8
Build Pace*
2, 4, 6, 8, 10, 12, etc…
Singe Arm DB Snatch
Burpees
Competition:
(week 6 of 6)
*Last week of this snatch cycle*
A. Every 2 minutes for 6 total sets perform 1 snatch at 85%
** If you have been successful each of the weeks you should be at about 96% of your 1RM.
B. Back Squat @20X1 2, 2, 1, 1
** No maxes make last set tough.
+
4 Rounds For Time:
3 Rope Climbs
4 OHS +135 / +95
Rest 10 minutes
3 Rounds for Time:
400m Run
12 Deficit HSPU 8”/2”
6 Hang Power Clean 70% of 1RM