29
04 '19
Strength (30min)
Squat cycle week 6 day 1
6 sets
3 front squats
6 back squats
*bar at 76%
Note: Try to stay on the 3min.
METCON
For time:
70 alternating dumbbell snatch 50/35
5 burpees EMOM
Note: Start with the burpees
Rx+ 70/50
Timecap: 10min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Pause catch split jerks 3×5
Gymnastics
30 handstand shoulder taps
Core
30 med ball GHD sit ups
29
04 '19
**BENCHMARK ALERT**
“FILTHY FIFTY”
For time:
50 box jumps 24/20
50 jumping pull ups*
50 kettlebell swings 35/26
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders
*Pull up bar at 6inch above top of your head
