Workout 4 (Friday's Class) - Week 1

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. Stability Endurance

For Quality
30 DB/KB/Ruck Alternating Turkish Get Ups (Light)

10-Minute Time Cap

Scaling and Substitutions:

Equipment Substitutions:
~Sandbag-on-shoulder Get-ups
~DB/KB/Ruck-on-shoulder Get-ups

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2. MetCon

8-Minute AMRAP
8 DB/KB Snatch (50/35/Heavy)
8 Box Jump-Overs (24/20/Low)

———2-Minute Rest———

8-Minute AMRAP
8 DB/KB Hang Clean and Jerk (50/35/Heavy)
8 Toes-to-bars

Scaling and Substitutions:

8 DB/KB Snatch and Hang Clean and Jerks

Equipment Substitutions:
~12 DB/KB/Ruck (35/25/Medium)

8 Box Jump-overs

Fitness Level Scaling:
~8 Lateral Bounding DB/KB/Ruck Jump-overs
~8 Lateral Bounding Jump-over a Line
Equipment Substitutions:
~16 Lateral Bounding DB/KB/Ruck Jump-overs
~16 Lateral Bounding Jump-over a Line

8 Toes-to-bars

Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)