05.06.22
Performance
Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 Sets)
Coach’s Notes: The first set should be light. Build to a weight that feels like a 8/10 effort. Do not max out. We will do this same complex 2 more times over the next month with the goal of going heavier each week. That means leave at least 10 to 15 pounds in the tank.
Fitness
Metcon (Weight)
10 Goblet Walking Lunge steps every 1:30 x 5 sets
Performance & Fitness
Metcon (5 Rounds for reps)
Every 3:00 x 5 Sets:
Max UB set of Wall Balls (20/24, ADV:30/20)
Coach’s Notes: Each round is a max effort set of wall balls. The set stops when you can no longer complete a rep or you stop moving. If you are able to hit 50 reps at your normal weight then grab a heavier ball. Record each round
Afterparty
Metcon
2:00 Seated Forward Fold
2:00 Seated Straddle
2:00 Seated Straddle