Thursday 2015.10.01

@tedswanson and @dawn.cooksey bust out the work during Thursday's metcon #intensitybegetsresults

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 24, 2015 at 7:38pm PDT

BBG (off)
Front Squat
3-3-2-2

The last set should not be a 2 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
5 1-arm DB Hang Power Snatch - Left
5 1-arm DB Hang Power Snatch - Right
10 Slapping Push-ups
15 Box Jump-overs, 24"/18"

The load for the 1-arm snatches is 50#/30#. For the box jump-overs, jump and land on the top of the box, then land on the other side (full hip and knee extension is not required before landing on the other side) - this constitutes 1 rep. Turn around and repeat.

Finale
Couch stretch for 2:00/leg