05
09 '19
Strength
Back squats
5-5-5-5-5
*Fixed weight at 50% of 1RM
**3sec pause at bottom
METCON
4min AMRAP
Gymnastics complex
1 toes to bar
1 pull up
1 bar muscle up
1min rest
4min AMRAP
Snatch complex
1 snatch deadlift 95/65
1 hang snatch 95/65
1 overhead squat 95/65
Add one rep after each rounds
Score is reps completed in both AMRAPs combined
Lite
3 level ring row (high, medium, low)
75/55
Accessory work
“STUFFED”
For time:
Appetizer
30 burpees to target (12inch above reach)
Entree
30 wall balls 30/20
Main course
30 cals row
Dessert
30 cals bike
