The Gym Lake Highlands – 2-PWRHR
Warm-up
EMOM x 15
Min 1: 6 Complexes (Jump Squat + Jump Lunge R + Jump Lunge L)
Min 2: 12 Alt. Kb Snatch from the floor
Min 3: Bike 10-12 cals (aim for 40sec of work)
Primer (Weight)
E2MOM x 12mins
Min 1: 4 Front Squats @ 30X0 Tempo
Min 2: DB Suitcase Jump Squats x 12 reps
Go as heavy as you’d like on the DB JumpSquats but be sure you can finish your 12 reps with 15-20sec.
Metcon
Metcon (Time)
Every 3mins x 6 sets:
12 cal Bike
12 Alt. Db Snatches (50/35)
12 Toes to Bar