Fitness

Monday

05/02/2024

Front Squat:

- Set 1: Max reps @ 90-92%, AMRAP (-1).

- Set 2: Max reps @ 84%, AMRAP (-2).

- Set 3: Max reps @ 76%, AMRAP (-3).

- 3 min rest between sets.

Every Minute for 6 Minutes:

- 1 Squat Snatch @ 80%.

EMOM for 10 Minutes:

M1 - Row 16/12 calories.

M2 - 10 Overhead Squats @ 52/36 kg.

Extra Credit - Wall Walk Skill:

- 2 'look at wall' wall-walks x 10-14, 10-30 sec rest between reps.

Competition

Monday

05/02/2024

Front Squat:

- Set 1: Max reps @ 90-92%, AMRAP (-1).

- Set 2: Max reps @ 84%, AMRAP (-2).

- Set 3: Max reps @ 76%, AMRAP (-3).

- Rest 3 minutes between sets.

AMRAP in 15 Minutes:

- Row 16/12 calories.

- 10 Overhead Squats @ 52/36 kg.

- 8 Strict Handstand Push-Ups.

straight into...

In 6 Minutes:

- Work to a heavy snatch single for the day.

Every Minute for 6 Minutes:

- 1 Squat Snatch @ 80% of heavy single for the day.

Extra Credit (Second Session):

- Rope Clamp to Stand: 3 reps x 3 sets.

- Rope Climb Descent Practice: 1-2 pulls x 2 sets.

- For time, 30% of 3 min AMRAP Score + 3/2/1 reps - AFAP.

- Shoulder Cuff/Elbow Finishers:

2 Sets

- Elbow on Knee DB External Rotations: 12-15 reps/side @ 3011.

- Reverse DB Wrist Curls: 12-15 reps @ 3011.

- Rest 1 minute between each.