Workout of the Day: Saturday, 24-September-2022
Warm-up
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
50 alt DB Snatch 50/35 Split
10 Synchro Burpees
Rest 5 Min
50 alt DB Snatch 50/35 Split
10 Synchro Burpees
Rest 5 Min
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
Row 50 cals Split
10 Synchro Thrusters 95/65 (need two Bars) Must be Synched at the top
Rest 5 min
Row 50 cals Split
10 Synchro Thrusters 95/65 (need two Bars) Must be Synched at the top
Rest 5 min
Metcon (Time)
For time
30 clean And Jerks 135/95 Split
30 clean And Jerks 135/95 Split
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Samson Stretch and Childs Pose
Roll your Lats, Glutes and Quads
Samson Stretch and Childs Pose
2 min Plank
1 min HS hold
then
3 rounds
8 Tempo Air Squats
10 Situps
12 Barbell Strict Press