Strength + MetCon
Strength + MetCon
Snatch Complex (Weight)
Snatch Complex:
Power Below the Knee(1sec Pause) + Hang Power + Snatch
5×1 Every :90sec
Power Below the Knee(1sec Pause) + Hang Power + Snatch
5×1 Every :90sec
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
10 KBS 70/53
10 Wall Ball Shots 20/14
LvL 3: (53/35)
LvL 2: (35/26)
LvL 1: (Russian Swings 35/56)
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)
– Lax Ball roll out in Pec :90sec ea.
– 100 Banded Push Downs w/ Heavy Band
