5/30/15 “Faramir”

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 In Workout of the Day

Kat


Mobility: Shoulder Mobility


Skill Practice Warm Up: Jones Squats 3 sets of 10.


Strength: Overhead Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning:  “Faramir” – 6 Minute AMRAP.

1 Power Snatch, 1 Overhead Squat, 1 Clean & Jerk. Then 2 reps of each, 3 reps, etc.

Power Snatch (A: 115lbs, I*: 75lbs, N: 55lbs)

Overhead Squat (Same)

Clean & Jerk (Same)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 45 – 108 Reps

Compare to: New Workout!

Faramir


‘Cash Out’: Cash Out: 1 min wall ball, 200m db farmer carry

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