10.03.19
Snatch (Weight)
10 min EMOM building to 1 RM then 10 min to 15 min to find 1 RM
Metcon (Time)
10 rounds
5 Hang Snatch (115/80)
100m Run
15 min CAP
5 Hang Snatch (115/80)
100m Run
15 min CAP
10.02.19
Metcon (Time)
90 Russian Twists (55/35)
80 Air Squats
70 Hollow Rocks
60 One Arm DB Swings (55/35)
50 Renegade Rows
40 Pull Ups
30 DB Sit ups (no anchoring feet)
20 OH DB Lunge
10 Wall Walks
80 Air Squats
70 Hollow Rocks
60 One Arm DB Swings (55/35)
50 Renegade Rows
40 Pull Ups
30 DB Sit ups (no anchoring feet)
20 OH DB Lunge
10 Wall Walks
10.01.19
Metcon (AMRAP – Reps)
3 sets of max reps in 1 min Back Squat (205/135)
rest 4 min between sets
rest 4 min between sets
Metcon (Time)
21-15-9
Box Jumps 30/24
Ring Dips
Box Jumps 30/24
Ring Dips
