8.21.21
Warm-up
[3-12:00]
AMRAP 9:00
200m jog
10 PVC Pass Throughs
10 alt. lunges
5 scap pull ups
5 kip swings
Specific Prep
[12-25:00]
with empty bar:
5 snatch grip RDL
5 behind the neck Push Press
5 Overhead squats
+
Build to workout weight
+
1-2 rounds of
200m run
6-8 Pull Ups
6-8 OHS
Metcon
[25-50:00]
Metcon (Time)
For time @ 80% (25:00 time CAP)
run 800m
+
30-20-10
Pull Ups
Overhead Squat (75/55)
+
800m run
OPEN (RX+): CTB pull Ups and (95/65)CC: Pacer/Sustain
Pacing the runs and fractioning reps is the goal today; try to find a quick pace that you can move through entire workout without losing much steam
Cool Down/Stretch
[50-60:00]
Banded OH distraction 1:00 side
Calf Stretch 45s per leg
Down Dog 1:30
Pigeon 1:00/leg
Conditioning EXTRA
Metcon (Time)
Run 3 miles
