Strength: E1.5MOMx8 sets (12 min)
4 pause front squats (2 sec pause at bottom)
4 reps starting at 65%. Add weight every 2 sets (5% ish).
LeanFit: Alt E1.5MOMx8
300/250 M Row
10 Sec AB Sprint plus 10 Goblet squats for Speed
Notes: Today’s strength is all about keeping core engaged and driving out of the bottom from a dead stop. Focus on keeping chest and elbows up during the pause and initiating the upward movement with elbows coming up before butt.
LeanFit: Alternating between consistent pace to sprint pace. Should finish the row around 1:10 and the bike/squats in less than 30 seconds. Choose a light weight on the squats you can rep out without any pauses.
“Heat Waves”
14 Min AMRAP
400m Run
12 Double DB Hang Snatch (100/70)
FW: Cut run down to 200 or Row/Bike 18/14 cals. RWAN
Notes: Try to keep all runs within 10 sec pace of eachother and run all the way from DB to DB on each run (no walking in or out of gym). Pick a weight you think you can do all 12 db hang snatch ub, or 1 break MAX in the later rounds. Should be a heavy-ish weight so you are forced to use powerful hip extension which will get that heart rate up.
