Thursday!
Strength: (15:00) DL
Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following…
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength Alternative:
12:00 AMRAP!
10 DL #115/85
12 Ring Rows
15 Hollow Rocks (Sit Ups)
30 Mountain Climbers
Met Con: 15:00 AMRAP!
*Goal: 4R+!
E:
250 M Row (4)
16 Alt. DB Snatches #45/35
100 M “MB” Run #50/30
RX:
Men: 18 Calories AD Bike
Women: 15 Calories AD Bike
16 Alt. DB Snatches #35/25
100 M “MB” Run #40/20
M/S:
100 M “MB” Run #30/15
250 M Row (4)
20 Alt. DB Snatches #25/15