Squat Snatch
Every :90 for 12:00 Complete a set 3-3-2-2-2-1-1-1
Drop & Reset
Metcon:
5x AMRAP 2 / 2:00 Rest
10 Power Snatch 75/55
10 Pull Ups
Max Calorie Row (or Bike)
Competitor's Extra:
Deadlift
4x10
:03-:04 tempo to the ground on EVERY rep. Focus on perfect reps instead of weight.
ATHLETES NOTE:
Come out hot on the Power Snatches and Pull Ups. It's all about making time on the Rower, even if your pace isn't the fastest...
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Dumbbell Presses – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Barbell Shrugs – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps