Thursday, Sept 29

“Peekaboo”

2x RFT, every 5 mins: Alternating Dumbbell Snatches and Lateral Burpees Over Dumbbells

2 rounds, each round for time:

15-12-9 reps of:

Alternating Dumbbell Snatch, 50/35 lbs

Lateral Burpee Over Dumbbells

Go every 5 mins.

Athlete Instructions

Sprint!

Notes

The goal here today is to finish each set in 3 mins-3:30. There are only 2 rounds here for the workout, but they are meant to be at a pace that feels close to unsustainable. Go out fast and see if you can hold on.

L2: 35/25

L1: 25/15

Strength:

Every 1 min for 12 mins: Box Squat

3 Box Squats, pick load

*Every 1 min for 12 mins.

Athlete Instructions

Set 1-6: 70-75% 1RM

Set 7-12: 80-85% 1RM

**Set up with a 20/16 inch box/bench (just at parallel or 1 inch below).

Notes

Complete with a tempo descent. Unload weight and stand up quickly. The box height should be right at parallel or right above, so adjust accordingly if 20/16 inches doesn't fit this requirement.