1. Warm-up
3 Steady Rounds:
Row 500m
15 Good Mornings 75/55lbs
15 Push Ups
2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
3. Met-Con
Five 5:00 Rounds
21 Sumo DLHP 95/65lbs
21 Thrusters 95/65lbs
Max Calories on Bike in remaining time
No Rest
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Interval
AMRAP 15 Minutes
Row 10/7 Calories
5 Strict Handstand Push-Ups
Rest :30
5. Extra
3 Sets of Max Rep Unbroken Hang Power Clean 165/115lbs
Rest 3:00
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