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Components

Back Squat

Metcon

Monday - 10/04/21

3 ROUNDS
9 Up-Downs
7 DB Goblet Cyclist Squats*
5 Single Arm DB Push Press/ Arm

*knees together squat with heels elevated on a plate

Weightlifting

Back Squat (20:00 Build to a Heavy Single*)

Back Squat

*Today's best Single will be your "Training max" for the up coming training phase.

GPP

Metcon (Time)

8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch

-16:00 HARD CAP-

Condition

Metcon (10 Rounds for distance)

10 SETS
1:00 Row @Moderate Effort
0:30 Rest

Metcon (No Measure)

COOL DOWN
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)

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