2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Back Rack Lunge Steps Every 2:00 for 14:00
8 Steps (4/leg)
GET FIT
For Time
50 Squat Cleans 115/75
EMOM (inc 0:00) until completion 5 HSPU
10 Min Cap
COMPETITORS EXTRA
EMOM 15
18 Alternating Pistols
15/12 Calorie Ski
50' Sled Push (Heavy)
Alternate movements OTM
COACHES NOTE:
We're looking for athletes to work through moderate to moderately-heavy sets on the Lunges. If athletes favor stepping in one direction over the other, have them do their less preferred direction to work a different stimulus.
ATHLETES NOTE:
A solid target for Squat Clean reps each round should be 6-10. If you don't think you can hold at least 6 reps until completion, you should drop the weight back a bit. Keep in mind, those HSPU and transitions will cut into your working time.
Bodybuilding Workout:
(Monday): Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)