FRIDAY YEEEE HAAWWWW JANUARY 11th 2019

WARM UP

AIR BIKE Optional Row
On an air bike, complete 5 intervals of:
0:50 Easy
0:10 Hard

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

SNATCH – WEIGHTLIFTING

Warm Up Sets:
EMOM for 3:00 (3 sets):
Set 1: 5 Snatch @ 40% of 1RM snatch
Set 2: 3 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch

Working Sets:
EMOM for 10:00 (10 sets):
1 Snatch
Sets 1-2 @ 70%
Sets 3-4 @ 75%
Sets 5-6 @ 80%
Sets 7-8 @ 85%
Sets 9-10 @ 90%

FRONT SQUAT – WEIGHTLIFTING

Every 2:00 for 16:00 (8 sets):
2 Front squats
Set 1 @ 75%
Set 2 @ 80%
Sets 3-5 @ 85%
Sets 6-7 @ 90%
Set 8 @ 95%

*Heavy heavy… this is getting serious!

WOD

21-15-9 Reps for time:
Overhead squat (135lbs/95lbs)
Box jumps (30″/24″)

There is a 7:00 cap on this workout.

 

ACCESSORY WORK

3 Rounds:
10/10 Barbell back loaded walking lunges
0:30 Rest
12 Sweat shrugs
1:00 Single unders

Notes:
Don’t worry about accumulating max reps on the single unders. Just move.

 

 

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