A. Primer
2×5 Contralateral KB Box Step Up (Each Leg)
B.
Front Squat + Back Squats
5 x (2+4)
*Start at 75-80% of FS and build heavier than last week
Rest 2:00 between sets.
C.
Health:
For Time:- CAP 15:
25/20 Cal Bike
-then-
2 Rounds:
20 SA Hang DB Snatch 35/25
20 Goblet Reverse Lunge 35/25
20 Sit Ups
-Directly Into-
12/9 Cal Bike
-then-
2 Rounds:
10 SA Hang DB Snatch 35/25
10 Goblet Reverse Lunge 35/25
10 Sit Ups
Fitness:
For Time:- CAP 15:
30/25 Cal Bike
-then-
2 Rounds:
20 SA Hang DB Snatch 50/35
20 SA OH Reverse Lunge 50/35
15 Toes-to-Bar
-Directly Into-
15/12 Cal Bike
-then-
2 Rounds:
10 SA Hang DB Snatch 70/50
10 SA OH Reverse Lunge 70/50
7 Toes-to-Bar
Performance
For Time:- CAP 15:
30/25 Cal Bike
-then-
2 Rounds:
20 SA Hang DB Snatch 70/50
20 SA OH Reverse Lunge 70/50
20 Toes-to-Bar
-Directly Into-
15/12 Cal Bike
-then-
2 Rounds:
10 SA Hang DB Snatch 70/50
10 SA OH Reverse Lunge 70/50
10 Toes-to-Bar