08.01.22
Performance
Squat Snatch (1 rep every 1:30 x 5 Sets)
Coach’s Notes: Keep the weight between 80-90% of 1RM for all 5 sets. This isn’t a max out session so focus on moving well at relatively heavy weight without going for a PR.
Fitness
DB Push Press (6 Reps every 1:30 x 5 Sets)
Coach’s Notes: Heavier than last week.
Performance
Metcon (Time)
2 Rounds for time:
25 Toes to Bar
50′ Double DB Farmer’s Walking Lunge (50/35)
25 Wall Balls (20/14)
50′ Double DB Farmer’s Walking Lunge
Coach’s Notes: The walking lunges will be done with a DB in each hand held down at the sides. Make sure to step both feet past the line at the end and not short of it.
Fitness
Metcon (Time)
2 Rounds for time:
50 Sit-ups
100′ Walking Lunges
50 Air Squats
100′ Walking Lunge
Coach’s Notes: The fitness version will be all body weight with higher reps.