Strength + MetCon
Strength + MetCon
Snatch Complex (5x 1+3+1 Every :90sec)
Power Snatch + Overhead Squat + Full Snatch
Metcon (Time)
For Time:
Buy In: 400m Run
21-15-9
Hang Clean 95/65
Back Squat 95/65
Buy Out: 400m Run
RX+ 135/95
LvL 3: 75/55
LvL 2: 45/35
LvL 1: 25/15
LvL 2: 45/35
LvL 1: 25/15
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 200m KB Front Rack Walk (AHAP)