STRENGTH:
#stamina squats (8 Min Cap)
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat or 60% of 1RM
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.
BeachFit will do:
AMRAP 7
Max Ski Erg Calories
*Every :90 Seconds, Complete 10 KB Goblet Step Ups (R=1, L=2). Start with 10 Goblet Step Ups
WOD:
#bff
Ascending Ladder for 12 Minutes:
3 Calorie Row or Cal Bike
3 Kettlebell Swings (53/35lbs)
3 Wallballs (20/14lbs)
6 Calorie Row
6 Kettlebell Swings
6 Wallballs (20/14lbs)
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.
OPTIONAL OLY CASHOUT:
#snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
