Tuesday, Sept 6

Strength:

Every 1 min for 10 mins: Pause Front Squat 

1 Pause Front Squat, pick load

*Every 1 min for 10 mins.

Athlete Instructions

Pause 2 secs in the bottom.

Start at 70% 1RM and increase to a max for the day

"I've Got News For You"

AMRAP 12 mins: Alternating Dumbbell Snatches, Single Dumbbell Box Step Overs, and Wall Balls 

Complete as many rounds as possible in 12 mins of:

20 Alternating Dumbbell Snatches, 50/35 lbs

20 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

20 Wall Balls, 20/14 lbs

Athlete Instructions

Goal: ~3+ rounds

Notes

This workout is meant to challenge volume and stamina. We should be thinking about how long we need between sets and reps today as we tackle this workout. The goal is to be able to hit the dumbbell snatches in 2 sets or less, the dumbbell step-overs in 2-3 sets, and the wall balls in 2 sets or less. We would love to see our athletes work at around 3 mins per round with the goal of getting close to 4 rounds on this workout.

L2: 35/25

L1: 25/15, 14/10