CHOICES
PICK 1 STRENGTH AND 2 METCOMS
PICK 2 STRENGTH AND A RUN OR ROW,
IF PICKING SNATCH PICK ONLY 1 METCOM
1. 3 rounds SLOWLY of:
- 95-lb. overhead squats, 21 reps 21 v sits side to side 21 weighted push ups
2. Strength 4 sets
- Push Press x 3-5 reps
- Rest 60 sec
- Weighted Supinated-Grip(bicep) Pull-Ups x 2-5 reps unbrocken
- Rest 60 sec
3. Every 3 minutes, for 24 minutes (8 sets) of
- 3-Position Snatch
- (high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics
Metcon (AMRAP – Rounds and Reps)
1. Alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of
- 8 Deadlifts 225/155 lbs
- 8 Burpee Box jump-Overs 24″/20″-
2. RUN 1 MILE OR ROW 10 MIN