• (1+2+1)-…-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
1RM

Friday 30th August 2018

Aerobic capacity
4 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

Metcon (time)

For time:

21 Squat snatches
15 Overhead squats
9 Push press’s BTN

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes

M: 60kg N: 40kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

A: Bench Press 3x5
3 heavy sets of 5
2-3min rest between sets

B: For time
20m walking lunges
20 box jumps
1min rest
20m walking lunges
20 V-Ups
1min rest
20m walking lunges
20 Burpees
1min rest
20m walking lunges
200m run

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3RFQ
1 Minute of Each
Single Leg balance (ea)
*floating knee at 90degrees *

SL Deadlift (ea)
Hold light KB in opposite hand to plant leg

5 SL Squats (ea)
5sec decent

In teams of 3 one team member per station. Rotate stations every 2 minutes for 36 minutes.

Station 1 – 2 - 3 rope climbs
Station 2 – Double unders
Station 3 – Ski or row

Junk yard dog
mobility

Rengasliikkeitä

vuorikiipeiljiä tabata 6x 20/10

metcon 12min Amrap
6xMave kk:lla
1xseinäkävely
6x burpee

loppuvenyttelyt

AMRAP8
-5 pull-ups
-10 push-ups
-15 air squats

”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sled pulling.