The Factory Strength and Conditioning – Strength & Conditioning
Parallel box squat (2 @ 70,75,80,90,100%. )
2 Parallel Box Squats @ 70,75,80,90,100%.
Bench Press (3 @ 70,75,80,90,100%)
Let’s get heavy!
Use a spotter. Shoulder pull back and lats engaged. Push the feet in the ground throughout the whole movement.
Metcon (Time)
2-3 sets (6 min cap)
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-
DB needs to be a weigjh that allows smooth fast reps. Absolutely unbroken
Burpees will for sure be the hardest part of this whole workout. Just keep moving. No reason to stop here.
Toes to bar, toes above hips should be unbroken or one break 10/10. Work on the good technique and not swinging around to much.
Toes to rig is 30 reps.
