Workout – Metcon (No Measure)
Every min (12:00)
200/175m Row
TARGET SCORE
Target time: 40-45 seconds
Time cap: 50 seconds
Scaling Option
Every min (12:00)
40 seconds max Meter row
Strength – Squat Snatch (3-3-2-2-1-1)
Snatch:
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets
These are Squat Snatch or Power Snatch then OHS
Strength – Front Squat (5×3)
3 second pause at the bottom
– 5×3 (Build in weight)
– Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *
Accessory – Warm-up (No Measure)
1 min foam roll upper back
1 min forearm smash with barbell (each side)