Strength + MetCon
Strength + MetCon
Snatch Grip Deadlift (7×3 (Building) Every :90sec)
Metcon (Time)
4 Rounds for Time:
100m Farmers Carry 53/36
20 Box Jumps 24/20
10 Power Snatches 95/65
5 Chest to Bar
(RX+: 70/53-30/24-135/95-Bar Muscle Ups)
LvL 3: 36/26 – 75/55 – Pull Ups
LvL 2: 26/18 – 20/18 – 45/35 – Ring Rows
LvL 1: 18/10 – Step Ups – 35/15 – Ring Rows
LvL 2: 26/18 – 20/18 – 45/35 – Ring Rows
LvL 1: 18/10 – Step Ups – 35/15 – Ring Rows
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)
– 400m Walking Lunge
