Workout – Metcon (Time)
For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)
TARGET SCORE
Target time: 9-11 minutes
Time cap: 14 minute
Scaling Option
For Time:
1:00 Calorie Row
21 Wall Balls (light)
1:00 Calorie Row
15 Wall Balls
1:00 Calorie Row
9 Wall Balls
Strength – Snatch Grip Deadlift (4×3)
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
* Time permitting