Weightlifting
Back Squat (8-8-8-8)
50-60-70-70%
Sub with 2
kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.
Gymnastics
weighted pull-up (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.
Metcon
Dance Like You’re Selling Nails (Time)
Run 400 Meters
30 Thrusters 63/95*
30 Pull Ups *Every drop of the barbell = 5 burpee penalty. Choose load wisely. 8 minute time limit.
RX＋ = 115/75 Thrusters/Chest to Bar Pull Ups
Supplement
Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left
Around the World:
More than last week.
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