Friday, March 18 2022

Performance Strength:

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 6 reps @ 80-85%

*Set 7 – 8-10 reps @ 70-75%

Performance / Fitness Metcon:

400m Run

40 Wall Balls

20 Hang Power Snatches 95/65

400m Run

30 Wall Balls

15 Hang Power Snatches 115/75

400m Run

20 Wall Balls

10 Hang Power Snatches 135/95

Fitness Strength: 3 Sets

Front-Racked Kettlebell Front Squats x 5 reps

Rest 15 seconds

Front-Racked Kettlebell Front Squats x 10 reps

Rest 15 seconds

Alternating Lunges with Farmer’s Carry x 20 reps

(step forward to start each repetition and drive back to the starting position)

Rest 2 minutes