16 Minute EMOM of:
3 Squat Snatch
10 Lateral Bar Burpees
Alternate Movements OTM (Min. 1 = snatches; Min. 2 = Burpees, etc.)
*start at a moderate weight and build to a heavy triple. These are drop and reset singles*
Metcon:
For Time (12 Min Cap)
27-21-15-9 reps of: Overhead Squat (95/65)
9-7-5-3 reps of: Wall Walks
Athlete's Note:
These two movements on the Get Fit will demand a lot from the shoulders. Use a stable narrow grip on the OHS and minimize your time upside down on the wall by taking big fast steps.
Competitor's Extra:
Bike
15/10 Calories x 10
Rest :30
*hold consistent splits across rounds*
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 4 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 4 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps
* Deadlifts are performed late in the workout so they don’t tax you too much early on.