Announcement
Happy Birthday Grace Finney and Jeffrey Balthazar!! (Not shown)
Workout – Metcon (Time)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-
Women’s Calories -16-12-8
TARGET SCORE
Target time each set: 4-5 minutes
Time cap: 6 minutes
Scaling Option
2 Sets
20-16-12
Air Squat
10-8-6
Calorie Assault Bike
-Rest 1:1 between sets-
Strength – Snatch Pull (5×2)
Snatch Pull to mid-thigh +
Snatch:
– (1+1) x 5 working sets.
* Rest 60-90 seconds between sets *
(Squat Snatch)
Strength – Snatch Grip Deadlift (3×3)
Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits