For Time (15 Min Cap)
30 Squat Snatch 135/95
then
100/80 Calories for time on Machine of choice (rower or bike)
ATHLETES NOTE:
Fast singles on the snatch is likely a better option than T&G. You need to save something in the tank for the calories to follow.
Every 3:00 for 12:00 (4 sets)
10 Unbroken Reps
Increase load across sets if possible
EMOM 10
10 Toes to Bar + Max DB Squat Snatch 70/50
- Standing Calf Raises – 4 sets x 20-30 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Seated Calf Raises FST-7 – 7 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Hack Squats – 3 sets x 8-10 reps (use the Smith machine and walk the feet forward.)
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Seated Leg Curls w/band FST-7 – 7 sets x 8-10 reps