6.3.2022
Warm-up
[3:00-15:00]
2:00 bike or 400m run
+
AMRAP 7:00
5 push up to down dog
7 jump squats
9 kip swings
7 Empty bar Front Squats
5 Empty Bar Push press
Specific Prep
[15-25:00]
Build to Opening Weight for Front Squats
Weightlifting
[25-37:00]
Front Squat (@10X1; 10 reps x 3 sets; every 4:00)
Build to a tough set of 10 reps for the day
Specific Prep
[37-42:00]
Prep for Workout
Primer Round @ moderate pace
4 Bar facing Burpees
5 Toes to bar
3-5 Thrusters at workout weight
Metcon
[42-55:00]
Metcon (Time)
3 rounds for time (12:00 TIME CAP)
21 Bar Facing Burpees
15 Toes to Bar
9 Thrusters (95/65)
OPEN (RX+): Thrusters (115/85)
CC: PUSH/THRESHOLD
GOAL TIME: 9-11:00
Metcon (Time)
3 rounds for time
21 Burpees
15 Hanging Knee Raise
9 Thrusters (75/55)
Cool Down/Stretch
[55-60:00]
Banded Super Front rack 1:00/1:00
Couch Stretch 1:00/1:00
