Workout #1

Back Squat – Heavy Single

Do this within a 20 minute limit.

Workout #2

Complete one rep every 30 seconds for 10 minutes of:

Power Snatch  95#/63#

Hang Power Snatch

Overhead Squat

All three movements equals one rep.

Workout #3

20 Wall Ball   20# @ 10' target/16# @ 8' target

15 Pull ups

2 Gassers

4 times.

Pick one of the first two, with WO #3 as a chaser.

Post load, Rx'd or not and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Use workout #1 if your training cycle (days you've made it into the gym this week) calls for a strength workout.  Include workout #2 today if you did not do yesterday's workout. Gassers, formally called suicide drills, are the three cone run drill.  These should be done in as much of a sprint as possible.

Lisa is still getting in her workouts. So, what's your excuse?