Louis
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
Section 1: MetCon
2 x 5-Minute AMRAPs (5-Minute Rest)
Start at Either AMRAP
AMRAP #1
AMRAP Clean and Jerk (50%)*
*Minimum sets of 3 reps
AMRAP #2
5-10-15-...-(+5)
DB One-arm Alternating Snatches (Heavy)
Burpees
Section 2: Muscle Building
3 x Hard* Supersets
a. Double DB Bench Press (Heavy)
b. Band Reverse Flys
c. DB-weighted AbMat Sit-ups
*Hard = 1-2 RIR
0 RIR on last sets.