STRENGTH:
#pausing back squats
On the 1:30 x 6 Sets:
30 Double-Unders or Singles, Jumping Jacks if no jump rope
2 Pausing Back Squats — 3 second pause in the bottom of each rep.
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%
At the 11:00 on the clock…start…
#snatch complex
Every minute for 7 minutes..
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.
BeachFit (For those not doing BACK SQUATS AND OR SNATCHES)…
AMRAP 18:
#running cindy
5 Ring Rows
10 Pushups or Plank Taps
15 Air Squats
*200m Run after each round
WOD:
#body armor
3 Rounds – Quality not Time
21 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups, Strict Pullups or Strict Barbell Row
CASHOUT:
1-3 Sets:
50% of Max Ring Muscle-Ups or Max set of Bench Dips
50′ Dumbbell Overhead Lunge (changing 25′) *Completed with a single dumbbell. Change arms at the 25′ mark (halfway), and aim to complete each distance unbroken.
