1. Warm-up
4 Steady Rounds:
:30 of Banded Good Mornings
:30 Alternating Jumping Lunges
10 Burpee to 6″ Target
2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @90% of your 1RM
3. OLY
Split Jerk – 7×2 @80-90% of your 1RM
4. Met-Con
AMRAP 20 Minutes:
Bike 20/12 Calories
5 Power Snatch 185/125lbs
50m Stone/D-Ball Carry (25m out 25m back)
5 Power Snatch
5. Accessory
10 Minute Steady State Forward Facing Sled Pull
Attach the straps to a belt around your waist. Increase the weight on the sled from last week.
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