Workout – Metcon (No Measure)
Every min (12 mins)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
TARGET SCORE
Target time per set: 35-45 seconds
Time cap per set: 50 seconds
Scaling Option
Every min (12 mins)
4 Ring Rows
6 Bar Push Ups
8 Air Squats (to med ball)
Strength – Squat Snatch (3-2-1-3-2-1-1)
Hang (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
– rest 60-90 seconds –
3 @ 75%
2 @ 80%
1 @ 85%
– rest 60-90 seconds –
1 @ 85%+
*you can go heavier if you feel good!
Accessory – Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits