Strength
Weighted carry
*One handed Suitcase carry
*Rep scheme – 4xME in 90 seconds – rotate hands each time – RX (70/53)
Workout
3 RFT
7 Pull Ups
14 Power Snatch (95/65)
21 Overhead squat (95/65)
*The weighted carry will be inside, same as with the dball – the length of 3 mats back and forth as many times in 90 seconds. What I like about the suitcase carry is the body will want to naturally ‘shift’ to compensate for the weight. Instead of leaning, really focus on using your obliques to stay tall and stay upright. To make it more realistic to the DC, waive your free hand like your hailing a cab because your Uber/Lyft driver is 5 min away and you ‘just can’t wait’. #epiceyeroll
The workout will be a good follow up to Fran with some pulling, ground to overhead, and squatting. You might be feeling that core after the Zercher squats and suitcase carries. If there’s anything to really active your core (no, it’s not crunches) it’s weight carries and overhead holds. The weight is our standard ‘light’ weight, but the reps for both the snatches and overhead squats will really test your stamina.