Saturday Mix
3 sections
3 movements per section
3 laps per section
Mix of upper & lower body movements with a cardio or core finisher. Timer #8
40:20
Lap 1-2 sets overload the muscle (strength)
Lap 2&3-1 set (burnout/high reps muscle endurance)
BB-Rx95/65 DB-Rx25/15
BB single leg DL
DB cross body curl
Bear shoulder taps
BB Up right row
DB on the shoulder squat get ups
Reverse burpee
BB Thrusters
DB renegade rows- adjust DB’s 35/25
Low power lunges
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a