03.07.22
Performance & Fitness
Strict Press (5 Sets: 2 Reps)
Coach’s Notes: Build to a heavy set of 2 by the last set. As always, make sure the focus is on quality of movement first beforr worrying about what weight is on the bar.
Performance
Metcon (3 Rounds for reps)
AMRAPx3:00
35 Double-unders
9 Toes to Bar
9 Thrusters (95/65)
35 Double-unders
9 Toes to Bar
9 Thrusters (95/65)
Rest 1:30
AMRAPx3:00
35 Double-unders
7 Toes to Bar
7 Thrusters (115/80)
Rest 1:30
AMRAPx3:00
35 Double-unders
5 Toes to Bar
5 Thrusters (135/95)
Coach’s Notes: The weight increases each round. Focus on a fast leg/hip drive out of the squat to help with getting the bar overhead for the thrusters. Start each AMRAPover from the beginning.
Fitness
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx3:00
50 Single-unders
20 Sit-ups
10 Goblet Squats
Rest 1:30
Coach’ Notes: Start from where you left off after each set.