Thursday, 2/22/18

Weightlifting

(30min)
Back squat supersets 4×8
Execute in the order of 1A, 1B, 1C, 1D

1A: Box Jumps  (4 Rounds of 5 reps @30/24 or higher)

Scale the height as needed

1B: Back Squat (8-8-8-8(Top set))

If your Top set is 200# or more, 20# jump for each working set
If your Top set is 195# or less, 10# jump for each working set

For examples,

If your Top set is 210#
8-8-8-8 will be

160-170-190-210

If your Top set is 150#
8-8-8-8 will be
120-130-140-150

1C: V-ups  (4 sets of 10 reps )

https://youtu.be/Mk4zCq9b6hU

10 reps of V-ups immediately after 1B
No score needs to be posted

1D: 90 Second Rest (No score needs to be posted)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
5 Power Snatch 115/85
5 Strict Handstand Push-ups

Scale options
Int: 95/65
Beg: 65/45
Do Push-ups if you don’t have HSPU, use ab-mats if you don’t have Strict HSPU

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