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2200219 Saturday


Weightlifting Strength

Squat Snatch

build to heavy (no misses)

Metcon

For time (12 min cap)

400m run

30 Toes to bar

20 Pistols

10 Burpees (RX+ burpee muscle ups)

20 Pistols

30 Toes to bar

400m run


Aerobic Capacity

5 sets 500m row sprint all out

1-2 min break


Metcon

For time (16 min cap)

800m run

30 Toes to bar

20 Pistols

10 Burpees (RX+ burpee muscle ups)

20 Pistols

30 Toes to bar

800m run


 
 
 

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