Blog Search

Workout of the Day – Monday August 12th, 2019 “Hit and Run”

By: 0

Strength

Front Squat (6×2)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Back Squat (6X4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Metcon

Hit & Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets.

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbbell on your shoulder, behind the head, or hold it in the goblet position