Urban Village
Warm-up
Warm-up
Coach’s Choice
Weightlifting
Overhead Squat (3, 3, 3, 3, 3)
In 15 minutes, build to you heaviest 3 OHS thru 5 working sets. Increase the weight each set, take rest between attempts and record your heaviest 3. When the weight gets heavy, dump the bar after rep 3.
Metcon
EMOM
Urban Village
15 Min EMOM:
Min 1 – 5 Overhead Squats 115/75# Rx/ 135/95# Rx+
Min 2 – 100m Sprint
Min 3 – 20 DB Russian Twists 25/15#
Scaling – OHS weight/Front Squat, DB weight for twist
Extra Work
Metcon
200m Run x 6
: 2:00 Rest between each :
Record time each round.
