1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row
2. Strength
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM
145
One miss at rep 7. Lost out front.
3. Met-Con
AMRAP 15 Minutes
25 Air Squats
2 Rope Climbs (4 rope pull ups)
15 Shoulder to Overhead 75/55lbs
R: 9+8 squats. I just kept it a steady pace, wasn't rushing. Probably 70-75%.
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