Strength
16 min EMOM
Even minutes perform 3 power snatches; odd minutes perform 6 front squats
Increase weight after minute 5, and after minute 11.
Metcon
For time
21-15-9
Toes to bar
Snatches (95/65)
Metcon (Time)
1000m Run
90 DUs (180 singles)
80 Air squats
70 Sit-ups
60 Alternating lunges
50 Swings 55/35
40 Box jumps
30 Wallballs
20 dumbbell push press 55/35
10 TGUs 55/35
Power Clean (5-3-3-1-1-1)
Metcon (Time)
Ladder 10-1, 1-10 of
Deadlift (255/165)
Bar over burpees
