WED
Warm-up
Metcon (AMRAP – Reps)
SPEND 10-15 MIN
BARBELL HIP THRUST (USE BENCH OR BOX)
4 SETS OF 10 REPS ( ADD WEIGHT AS NEEDED)
BARBELL HIP THRUST (USE BENCH OR BOX)
4 SETS OF 10 REPS ( ADD WEIGHT AS NEEDED)
REST BETWEEN SETS WHILE TAKING TURN USING THE BENCH
WOD
E.M.O.M X 7 MIN
20 DUBS
AS MANY KB SWINGS 35/55 AS YOU WANT/CAN WITH TIME REMAINING .
MUST START THE DUBS ON TOP OF EVERY MIN
REST 2 MIN
Metcon (Time)
FOR TIME
50 MT WALKING LUNGES
15 BOX STEP OVER HOLDING 1 KB
50 MT WALKING LUNGES
15 BOX STEP OVER HOLDING 1 KB
CLEAN LIFT OFFS (HOLD BELOW KNEE FOR 3 SECONDS)
95% 3 X3
95% 4 X4
POWER CLEAN & POWER JERK
65% 3+4
70% 3+3
75% 2+3
80% 2+2
83% 1+1
85% 1+1
85% 1+1
FRONT SQUATS
78% 3
80% 2
83% 2
85%2