I feel like this may be one of the toughest training days. Some of you may not do it all but, if it feels hard; it’s by design.
Next week we take a break from hypertrophy training.
Warm up
2k row about 1 min slower than your pr
Mobilize
A) front squat 7×5
Plyo jumps same as last week
Farmer carries 5×50
B) 10 power snatches 165/110
50 lateral burpees
10 squat snatches 165/110
40 lateral burpees
10 power snatches 185/125
10 muscle ups
10 squat snatches 185/125
5 muscle ups
C) weakness Metcon
Cardio piece+weakness+gymnastic piece
At least 15 min long.