Announcement
Happy Birthday Coach Candice!!
Strength – Snatch Complex (5×3)
(1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch) x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
Workout – Metcon (Time)
Winnie the Pooh
100 Wallballs (20/14)
50 V-Ups or Share GHD’s
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
Scaling Option
3 rounds
20 Wallballs (light)
15 Sit Ups
10 Bar Push-ups
10 Alternating Double Dumbbell Step Ups (light and low box)
Accessory – Warm-up (No Measure)
Rear foot elevated DB Split Lunge
4 sets: 12 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.