3 Rounds of:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET STRONG
Front Squat
Every 2:00 for 14:00 Complete 5 Reps
GET FIT
1-10 DB Thrusters 95/65
30 Double-Unders
12 Min Cap
COMPETITORS EXTRA
3 Rounds
50/40 Calorie Row
8 Rope Climbs*
50 Wallballs 20/14
2:00 Rest
*any 3 of each set of 8 need to be legless
26 Min Cap
COACHES NOTE:
Take some extra time warming up the Front Rack position and teaching the points of performance. It will matter a lot on the heavy sets of 5 and hopefully make those Thrusters feel easier!
ATHLETES NOTE:
Choose a weight on the Thruster that gives you a shot at going UB on those reps. Time will be made up or lost on your willingness or ability to transition quickly.
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)