ARFC 1.16.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat – based off the 1RM found on Monday. If you were not here Monday, find 1RM, otherwise stick to percentages.

5 @ 70%

4 @ 80%

3 @ 85%

Back Squat

Metcon

MFT #1901 – Interval (AMRAP – Reps)

4 min AMRAP

75′ HS Walk

25 Box Jump Overs 24/20

MAX rep alternating DB Snatch (50/35) in remaining time

REST 2 minutes

4 min AMRAP

25 Box Jump Overs

25 alternating DB Snatch

MAX distance HS walk in remaining time (5′ = 1 rep)

REST 2 minutes

4 min AMRAP

25 alternating DB snatch

75′ HS walk

MAX rep box jump overs in remaining time

*Score is total reps

*Scale for HS walk is 1 min of HS walk practice or a 1 minute HS hold.

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