Monday 08/01/22

Strength: 

10×2 Box Front Squat

– @80% 1RM

– Rest 30”-45” between sets

Conditioning: 

18’ AMRAP 

200m Run

10 Wall Balls 20/14

200m Run

10 Thrusters 115/80

Accessories:

3×15 Narrow Stance Front Squat To Low Box

3x12ea Alternating Single Leg Front Rack Forward Walking Lunges

4x12ea Single Leg Reverse Hyper Leg Extensions

4x12ea Bench Adductor Taps

4×45” Hollow Rocks

1×150 Banded Box Step Up

Cardio: 

20 Rounds

10 Calorie Row

40ft Broad Jumps

Weightlifting: 

Snatch

A. 3 Floating Snatch Pull + 2 Snatches + 1 Overhead Squat

– 20’ to build

– keep form intact

B. 6’ EMOM Snatches @70

1. 3 Muscle Snatch

2. 2 Power Snatch 

3. 1 Snatch

– keep form throughout Emom

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