Day: March 13, 2020

METCON

“AGOQ 2020 workout 1”

6min AMRAP

8 thrusters 115/85
50 double unders

Health
Thrusters 75/55
Single unders

Strength

Shoulder press
5-5-5-5-5
*Fixed weight at 70% of 1RM

Note: This is not a typo, today we’re doing the strength after the METCON. Take that into consideration, you will most likely need to go under 70% but aim for that

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Bulgarian split squats 3×5 (per side)

Gymnastics
False grip hang 1min

Core
15 strict toes to bar

Maintenance/Mobility
ROMWOD