Lift and Metabolic Burnout

Sunday on shift at sta5. 

Workout today: warmup speed rope 5 min, 5 box jumps X 3 sets (32"). 

Lift: Snatch complex. 

1-Muscle Snatch into 1 Snatch- Start at 50% 1RM. Move up by 5lb plate (10lb total/round). Continue till you cannot do muscle snatch. Then do 1 Snatch for 3 more sets up weight same. Death by 5lb. 

Finisher: Up & Down 5 story tower, 10 abdominal rolls (ab wheel), 50' overhead lunge (Barbell), 50' Rescue drag (Dummy). Repeat.  AMRAP 20 minutes.

* Tower stairs-62 stairs up, 62 down. 

* Barbell-95lb. 

* Dummy-185lb.

** Firefighter version: SCBA, boots, mask with 3 hole adapter. 

*** Beginners or non fire: No FF gear. But you could use a weighted vest to mimic SCBA.

Gauge to your ability. Barbell weight can be increased although in an SCBA, you may need to vary due to weighted gear.