Sep 4

Workout of days past

Strength

“Barbell Class”

A) Barbell Lift: 4 x 8/side 1-Leg Barbell Hip Thrusts @20X1 *Start light B) Accessory Lift: 3 x 10 BB Curls

WOD

A) Warm-Up: 2 Sets 10 Pass Thrus 10 Spiderman Lunges 8 Russian Baby Makers + 2 Sets w/BB 3 RDL 3 HPS/HPC 3 OHS/FS B) Strength/Skill: Every 2 min x 5 2 Squat Snatches or Squat Cleans *Add weight each round C) Metcon: Part 1: 12-9-6 Hang Power Clean Overhead Squat Rest 2 Part 2: 12-9-6 Hang Power Snatch Front Squat *Use same weight for the couplet, but can use different weight for part 1 and 2. *Recommended weight ~60% of OHS. *DB option 16-12-8 Dual DB Hang Power Clean Dual DB 1-Arm Alternating Push Press Rest 2 16-12-8 Alternating DB Snatch Dual DB Front Squat

Video Demos: Russian Baby Makers https://youtu.be/B_6Vr5z4ejk

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