Warm Up
Find a rower or bike
E3M for 9 minutes:
5 Burpees
4 Air Squats
3 Sumo Inch Worms
2 Alternating Side Lunges
Row/Bike for remaining time.
Then…
Empty BB Warmup
MetCon
“Fright Gone Bad”
Rx
3 Rounds of:
30 Wall Balls 20/14
30 Sumo Deadlift High-Pull 75/45
30 Box Jumps 24/20
30 Push Press 75/45
30 cal Row
Rest 1 min
*Record time of each round
Scaled
3 Rounds of:
30 Wall Balls 14/10
30 KB Sumo Deadlift High-Pull 53/35
30 Box Jumps 20
30 Push Press 45/35
30 cal Row/Bike
Rest 1 min
*Record time of each round
Barbell Skills
2 Power Snatch + Snatch
3-65%, 3-70%, 2×3-75%
5 Sets of:
Front Squat w/ 2 sec pause x 2 @ 80-85%
3 Sets of:
Press x 10
20 Back Extensions
This is a bit different than standard FGB. Your goal is 30 of each movement and then a break. This is lower overall volume but higher intensity! During the warmup, we will take the push press from the floor to warmup the movement. The goal of the is not to get crazy heavy, but improve overhead position and get comfortable cycling the weights. Focus on breathing every rep. This is a lactate threshold wod. That means you want to be at 85-90%.