06 December 2021

METCON

Workout

AMRAP 10

16 SA alt DB Snatch
8 Goblet Squats
4 BBJO

3 mins rest

AMRAP 10

32/28 cals
16 SA Devils Press
8 DB box step over

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3
complete:

8 x Romanian Deadlift
8 x Back extensions

then

Every 3:30 mins x 3
complete

8 x Inverted Rows
8 x Hammer curls

WOD ( AMRAP 7)

8 power cleans
2 pull ups
30 DU/60 SU

Rx 50kg/40kg

SURVIVOR

Partner Up(YGIG)
Buy In: 800m run (together)
Then
3 rounds of:
30 Push Ups
30 Med Balls Clean
30 V-Ups
Then
2 rounds of:
45 Push Ups
45 Med Balls Clean
45 V-Ups
Then
2 rounds of:
90 Push Ups
90 Med Balls Clean
90 V-Ups
Cash Out: 800m run (together)
ITime Cap: 45 min