Strength – Snatch (1×1)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets * Power or Squat
Strength – Clean and Jerk (1×1)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Workout – Metcon (Time)
3 sets (High Skilled)
12/10 Calorie Row
50’ Handstand Walk
10 Bar Muscle Ups
12/10 Calorie Row
3/2 Rope Climbs
50’ Handstand Walk
12/10 Calorie Row
-Complete a set Every 10:00-
– Or –
3 sets (Moderate Skill)
15/12 Calorie Row
100’ Farmer Carry (70s/50s)
15 Burpee to Bar
15/12 Calorie Row
15 Strict Pull-Ups
100’ Farmer Carry (70s/50s)
15/12 Calorie Row
-Complete a set Every 10:00-
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
Scaling Option
3 sets
12/10 Calorie Row
50’ Farmer Carry (mod)
10 Jumping Pull Ups
12/10 Calorie Row
10 Burpees
50’ Farmer Carry (mod)
12/10 Calorie Row
-Complete a set Every 10:00-