17 November 2021

METCON

Workout

PARTNER WOD

P1 – 5 down ups
10 DB Snatch
15 Air squats

P2 – max distance

P3 – Hold plate (15kg/10kg)

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

8 x Deadlift
8 SL. Step ups (each leg)

then

Every 3:30 mins X 3 complete

8 x Bench press
8 x SA DB Row (per arm)

WOD (AMRAP 8)

10 Deadlift
30 DU / 60 SU
10 Hang power cleans