Strength + MetCon
Strength + MetCon
Snatch Comlpex (Snatch Complex: Snatch Grip Deadlift + Hang Snatch)
Snatch Grip Deadlift + Hang Snatch(Squat) + Overhead Squat
Metcon (Time)
For Time:
42 Wall Ball Shots 20/14
36 Burpees
30 Overhead Walking Lunges 95/65
24 Push Press
18 Front Squats
12 GHD’s
6 Wall Walks
LvL 3: (75/55)(PVC Sit Ups)
LvL 2: (65/45)(14/10 WB)(Up/Downs)(AbMat Sit Ups)
LvL 1: (45/35)(10/8 WB)(Hollow Rocks)
LvL 2: (65/45)(14/10 WB)(Up/Downs)(AbMat Sit Ups)
LvL 1: (45/35)(10/8 WB)(Hollow Rocks)
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)
– 100 Banded Push Downs w/ Heavy Band
