3.17.25 Workout of the Day

🍀Happy Saint Patrick’s Day from Birthday boy Mitch (and Dana White)🍀

Box Brief
Those athletes retaking 25.3 will do so on the interval side.

Barbell
[Deload Week]
Strength
A. Back Squat (or Sandbag Squats if competing this weekend)
On the every 1:30 x 10
1 perfect Back Squat 70-80% 1RM

-Rest 5 minutes-

B. Snatch
On the every 1:30 x 10
1 perfect Snatch 70-80% 1RM

Interval
Conditioning
Modified Dumbbell Open 25.3
For time
5 wall walks
50-calorie row
5 wall walks
45 DB deadlifts (50/35’s)
5 wall walks
35 DB power cleans (50/35’s)
5 wall walks
25 DB Hang snatches (50/35’s)
5 wall walks
50-calorie row

Sprint Work Intervals
6x200 m sprints
rest 1:1