16 December 2021

RX

Strength/Skill

Snatch Complex

Every 90s x 8 complete

2 snatch pull + 2 squat snatch

Workout

4 rounds for time

5 HSPU
300m/250m row
12 power cleans

Rx 55kg/40kg

TC 15 mins

METCON

Workout

AMRAP 25

20 Hanging Leg Raises/Knee raises
50 SU
20 Wall Balls
5 Plate GTOH

* add 5 reps to Plate GTOH each round

SURVIVOR

Workout

In 5 min window complete

20 DB Deadlifts
15 DB Power Cleans
10 DB STOH
5 Stairs climbing with DB

8 rounds

LEARN TO MOVE

Session 5

Gymnastic Series