+97339533130
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
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility