Wednesday, July 10th 2024

WARM UP – bike

3:00 bike (increase tempo every 1:00)

MOVEMENT/MOBILITY – KB

*grab Kettlebell

:30 v-sit

:30 calf smash on handle / side

:30 standing calf stretch on KB / side

:30 overhead tricep stretch w/ KB

6/6 standing KB around the worlds

5/5 SLOW suitcase RDLs

4/4 single KB front rack squats

3/3 KB Thrusters

PRIMER – barbell

5 tempo back squats, :05 down, :05 up

10 back squats, fast w/ no pauses

STRENGTH

Every 3 Minutes x 3 Sets

6 Pause Back Squas

*full :02 pause in the bottom, build across sets

then,

12 Back Squats @ 65% of 1RM (no pause here)

METCON

For Time (~20min)

@ 0:00

10 Power Snatches @ 95/65 (Rx+135/95)

15/12 Cal Echo

20 Lateral Burpee over bar

15/12 Cal Echo

10 Power Snatches @ 96/65 (Rx+135/95)

*8 min CAP

@ 10:00 repeat same as above

10 Min Cap

NOTES This is meant to be a fast paced workout. Huge rest period. Barbell is supposed to be moderately heavy. Power Snatches should be UB or 1 break.

*add 2 times together