Strength:
16 min EMOM
min 1: 3 hang snatch
min 2: 3 alternating lunge (back rack from the ground)
Metcon:
30 burpees
10 hang snatches (95/65)
20 burpees
20 hang snatches
10 burpees
30 hang snatches
15 min time cap
15 min AMRAP
25 m db farmer carry (30-35/50-55)
7 db front squats
25 m db farmer carry
7 db swings
25 m db farmer carry
7 db deadlifts
25 m db farmer carry
7 db push jerk
50 hollow rock buy in
then 4 rounds of
400 m run
4 zombie complex 135/95. (Clean, push press to back, 5 back squats, rear push press, 10 push-ups on bar)
then
50 hollow rock buy out
Double unders are in the warm up all week! Use this time to work on the skill.
