Monday WOD
Weightlifting
Front Squat (4×6 @ 70% Level Load)
All 4 sets are preformed at 70% of the athletes 1RM
Workout
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
20 Goblet Squat, 53/35#
15 KB Swings
20 Goblet Squat, 53/35#
15 KB Swings
-Rest 1 min-
5 Min AMRAP:
15 Box Jumps, 24/20″
10 HSPU
-Rest 1 min-
5 Min AMRAP:
10 Goblet Box Step Overs
5 Chest to Bar
Scales:
Lighter Wt KB
Step ups, Lower box
DB Press
Regular pull-ups, ring rows
For the step overs the KB must be held at chest level to step over the box. athletes can step lateral or forward.