4 cycle met con
3 min on 90 sec off
4 reps alternating per arm of DB 1 arm snatch at 65/45
8 T2B
4 per leg of jumping lunges
Strength Program:
Warm Up -
row 200M 20 push ups 3 times
Squats
4X2 At 80%, 3X2 85%, 2X2 at 90%,
Bench 2X3 at 82.5%, 5X2 at 87.5%,
6 rounds of : 30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of: 60 seconds on 60 seconds off
7 thrusters 115/85 7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of
7 thrusters 115/85 7 Bar hop burpees 14 C2Bs