Strength
Backsquat: 3-4 sets of 4-6 reps @ 21X1
In between working sets, 8-10 single arm prone Cuban rotations per side
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you are short of 6 reps on any working set, repeat the same weight and try for sets of 6 across.
In between your working sets you will perform 8-10 single arm prone Cuban rotations per side.
Conditioning
AMRAP 15
20 DB snatches
10 target burpees
20 single arm dumbbell thrusters
10 target burpees
Notes
Today’s metcon is an AMRAP of dumbbell snatches, burpees over the bar, and single arm dumbbell thrusters. Your score will be the rounds and reps completed in fifteen minutes.
You will use the same weight for the snatches and single arm DB thrusters. Choose your weight based on which movement will limit you the most. It should be light enough that the dumbbell snatches and thrusters are unbroken, at least for the first round or two. You will alternate arms on the DB snatches, and alternate every 10 reps on the thrusters.
The target burpees should take no longer than 1 minute. If you think this is an unreasonable pace to hold across fifteen minutes, decrease the number of burpees to 8.