Warm-Up: 0-6
5:00 on Bike
10 Overhead Squats w/ empty bar
10 Snatch Balance
10 High Hang Snatch
Strength: 14-26
Snatch
In 5:00 establish a 3RM T&G
In 4:00 establish a 2RM T&G
In 3:00 establish a 1RM
MetCon: 36-56
For Time: 20:00 Cap
50/40 Cal Row
24 Squat Snatch 115/75
40/32 Cal Row
18 Squat Snatch
30/20 Cal Row
12 Squat Snatch
Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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