April 30th
Weightlifting
Glute bridge (12-12-12-12)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.
Alternate with barbell complex
Metcon (Weight)
4 sets:
Hi-hang squat clean +2 Front squats
Hi-hang squat clean +2 Front squats
Alternate with Glute ham bridges.
Metcon
Metcon (Time)
2 Rounds:
50 Lunges
25 Power snatch 95/65#
50 Sit ups
50 Lunges
25 Power snatch 95/65#
50 Sit ups
Rx+ GHDSU and Squat Snatch
Metcon (Time)
2 Rounds:
50 Lunges
25 KBS 53/35#
50 Sit ups
50 Lunges
25 KBS 53/35#
50 Sit ups