The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
5 Rounds For Time @75% Effort
Run 200m
6 KB Snatch (R)
6 KB Push Press (R)
6 KB Snatch (L)
6 KB Push Press (L)
*Goal is to be sustainable.
Strength
A1: Close Grip Bench/Floor Press (4×2)
30X0 tempo: 6,4,3,2
Rest 60 seconds before A2)
Build each set
A2): Barbell Bent Over Row (4×8)
21X0: 2.2.2.2 reps; rest 10 secs between each cluster
4 sets
Workout
Metcon (3 Rounds for time)
3 Sets @ 85%:
Row 300m/275
20 Goblet Squats (Heavy)
10 DB Power Cleans (Heavy)
-Rest 2 mins between sets