7/26/16
METCON:
7/26/16

Skill Based Warm-Up:

  • Jog 800m

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  • 3-1 Snatch Grip Behind-The-Neck Press
  • 3-1 Drop Snatch
  • 3-1 Snatch Balance

Strength: Every 90 seconds for 10 sets

  • Power Snatch + Over Head Squat  

Met-Con:

AMRAP 5:

  • 10 Calorie Row
  • 10 Burpees next to Rower

Rest 3:00

AMRAP 5:

  • 8 Barbell Row (135/95)
  • 15 Sit-ups

Rest 3:00

AMRAP 5:

  • 15 Wall Ball, 20#/14#
  • 15 Kettlebell Swings, 24kg/16kg

Extra Work:  

  • RDL or Good Am 4 x 10
No Score

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