WEIGHTLIFTING WEDNESDAY WEEK 3
Warm-up
40 Wallballs
-then-
Twisted Cross, 3min./side
-then-
3 Rounds:
10 Inchworms w/ Push-ups
10 Pull-ups
Strength
A. Back Squat
1x1 @90%+
5×3 @85%
B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 10 Minutes:
16 Alt. DB Snatch, 50/35lbs
8 CTB Pull-ups
1min. Rest
B. 4 Rounds For Time:
200m Row
200m Run
3min. Rest
C. Front Rack Lunges 4×10 - AHAP
CF LITE
Warm-up
Same As Class
MetCon
5 Rounds For Time:
500m Row
20 Walking Lunges w/ DB's
10 Burpees
