Weightlifting
(30min)
Back squat supersets 4×8
Execute in the order of 1A, 1B, 1C, 1D
Back squat supersets 4×8
Execute in the order of 1A, 1B, 1C, 1D
1A: Box Jumps (4 Rounds of 5 reps @30/24 or higher)
Scale the height as needed
1B: Back Squat (8-8-8-8(Top set))
If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
If your Top set is 195# or less, 10# jump for each working set
For examples,
If your Top set is 210#
8-8-8-8 will be
160-170-190-210
If your Top set is 150#
8-8-8-8 will be
120-130-140-150
1C: V-ups (4 sets of 10 reps )
https://youtu.be/Mk4zCq9b6hU
10 reps of V-ups immediately after 1B
No score needs to be posted
No score needs to be posted
1D: 90 Second Rest (No score needs to be posted)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
5 Power Snatch 115/85
5 Strict Handstand Push-ups
5 Power Snatch 115/85
5 Strict Handstand Push-ups
Scale options
Int: 95/65
Beg: 65/45
Do Push-ups if you don’t have HSPU, use ab-mats if you don’t have Strict HSPU
Int: 95/65
Beg: 65/45
Do Push-ups if you don’t have HSPU, use ab-mats if you don’t have Strict HSPU
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