26 November 19
Warm-up
Warm-up
Assault Bike 3 Minutes
0:10 Hard 0:20 Easy For 6 Rounds
-Then 3 Rounds For Quality Of:
20 DU’s
15 Abmat Situps
10 KBS
Weightlifting
Power Snatch + Hang Power Snatch (5x1 @ 70% Across Of 1RM Full Snatch )
Metcon
Metcon (Time)
For Time
10 Alt DB Snatches 45/30#
20 DU’s
20 Alt DB Snatches
40 DU’s
30 Alt DB Snatches
60 DU’s
40 Alt DB Snatches
80 DU’s
50 Alt DB Snatches
100 DU’s
Cool Down
Stretching
1:00 Calf Stretch
1:00 Pigeon Stretch
1:00 Lat Stretch
Competitors Program
Bench Press (10-8-6-4-Building As You Go)
FRIDAY CLASSES ONLY AT:
6:30am
9:00am
Noon
Normal schedule on Saturday