251119 Wednesday

Metcon In teams of two For time 50/40 bike cals 3 rounds 30 toes to bar 30m HSW (10 wall walks) For time 50/40 cal row 50 wall balls 50 chest to bar pullups 50 box jump overs 50 DB snatches 22.5/15 20

Weightlifting Hang squat clean Build to 3 rep max (no dropping the bar) 5 min emom 1 hang clean + 1 front squat Metcon 2 rounds of: 3 min amrap 10 hang power cleans 10 burpees over the bar 10 front sq

Strength Barbell good mornings 3 sets 8 reps heavy Split squats 3 sets 10+10 reps heavy Hip thrusts 3 sets 15 reps heavy Metcon 10 min emom Min 1: 10/7 cal or 150m run + max HSPUs Min 2: 10/7 cal 150m