220130 Sunday

Weightlifting Strength

Snatch Complex

1 snatch pull + 1 hang snatch

5 sets @70-75%

Gymnastic Strength

16 min emom

Min 1: 10-15 Ring rows

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

6 min AMRAP

10 Wallballs

10 Toes to bar

3 min rest

4 min AMRAP

10 Wallballs

5 Toes to bar

Aerobic Capacity

2k row easy pace (10min cap)

Gymnastic Strength

16 min emom

Min 1: 10-15 Ring rows

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

6 min AMRAP

10 Wallballs

10 Toes to bar

3 min rest

4 min AMRAP

10 Wallballs

5 Toes to bar