Workout of the day – Saturday June 26th
Warm up
4 rounds:
2 wall walks
6 cal ski
9 muscle snatches (first round PVC then empty barbell)
Olympic lifting
10 min EMOM:
1 power snatch
Increase weight throughout to end at a heavy power snatch for the day
Metcon
For max calories
12 rounds total (6 per partner):
in 2:30 time window, perform:
10 power snatches (see weight for each round below)
max calories row in the remaining time
Only one partner working within the same 2:30 time window
switch partner every 2:30
Weights:
Round 1/2 95/65
Round 3/4 105/75
Round 5/6 115/80
Round 7/8 125/85
Round 9/10 135/95
Round 11/12 145/100
EVF360
A) 14 min AMRAP with buy-in:
Buy-in: Run 1 mile
then,
AMRAP in remaining time:
4 gorilla squat jumps
8 alternating DB snatches
12 single dumbbell OH lunge steps
B) 15 rounds for time:
2 wall walks
5 devil presses (2 DBs)
10 wall balls
Time cap: 24 min
2021 06 25