9 November 2021

RX

Strength/Skill

Snatch Complex

Every 2:00 mins x 6

complete

3 power snatches + 3 OHS

Workout

WOD ( AMRAP 12)

10 DB Box step over
10 BB Deadlift
10 TTB

 

METCON

Workout

For time

30-25-20-15-10-5 cal row
(add 15 cals for bike)

after every set
complete:

12 SA DB hang clean + jerk
24 wall balls
12 sit ups

30 min time cap

 

BASELINE

Workout

30-25-20-15-10-5

-wall balls
-sit ups
– OH wall ball lunge (per leg)

28 min cap

 

LEARN TO MOVE

Session 1

Squat + Pressing Series