NOTES ABOUT TODAY’S TRAINING

– Strength: Today we are building to a heavy triple in the deadlift in 10 sets. These can be done touch n go.
– Metcon: Benchmark workout that is about going light and pushing your limits. This is the type of workout we’d rather have you overscale and go faster.

STRENGTH

  1. 1 Power Snatch + 1 Squat Snatch + 3 Overhead Squat Complex: Build to a tough load 7 sets. 2:00 clock
  2. Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00
    – Touch n go reps

CONDITIONING

”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Lateral Burpees

Rx+: (95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees) 9:00 Cap

Rx+ Extra Training after class
4 RFT:
12 Squat Snatch (95, 65)
7 Ring Muscle-ups

EXTRA CREDIT

3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed
Then,
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale