STRENGTH:
#back squats
Every :90 sec for 9 minutes:
Set #1 – 4 Reps @ 72%
Set #2 – 2 Reps @ 78%
Set #3 – 4 Reps @ 72%
Set #4 – 2 Reps @ 82%
Set #5 – 4 Reps @ 72%
Set #6 – 2 Reps @ 86%
Right into…
#back rack lunges
2 Sets of 14 @ 40%
Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.
At the 16:00…
Alternating “On the Minute” x 8 (4 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch
In both movements, the starting positions are the same.
Rep #1 – High Hang. Pockets, with shoulders over the bar and a slight knee bend.
Rep #2 – Hang. Knee level, with shoulders over the bar and shin bones vertical.
Rep #3 – Floor. A full repetition.
Start at 60% of your 1RM Snatch and steadily build from there, based on feel.
BEACHFIT if no SQUATS or SNATCH will do:
AMRAP 20
30/21 Cal Bike
15 Goblet Squats
30 DeadBugs (R/L=2)
15 Goble Lunges (R/L=2)
WOD:
#body armor monday
3 “Giant Sets”: For Quality not for time
Max Strict Ring Dips *Scale to Bench Dips
12 Barbell Bent Over Rows *Scale to DB or KB Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell or KB Carry**
Rest up to 90 sec between sets.
**On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack. (Switch at drive)
Second 50 meters – Same as first 50m, but changing sides. (Switch at 200m turnaround)
Third 50 meters – Hang position (farmers carry). (Switch at Drive)
Fourth 50 meters – Both in front rack position.
Athlete’s choice on all loadings.
