Simple Friday!

 

CORE STABILITY:

2:30 of Deadbug work for Quality

* Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor

 

POWER/STRENGTH:

1 Power Snatch + 2 OH Squats

+

1 Squat Snatch + 1 OH Squat

* Work up slowly to your best loading for the entire complex in 15-20 minutes

* Only squat as low as you can keep shoulder, knee and foot control on the OH Squats

 

WORKOUT:

1:00 cap to complete:

200/250m Row

Burpee AMRAP with time left until the 1:00 round cap…

REST 2:00

Repeat 6 total times for TOTAL Burpees completed across all 6 rounds combined

 

Have an aggressive row pacing, but leave a little in the tank on the early rounds so you don’t hit threshold at any point along these 6 rounds…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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