Metcon (Time)
1 Mile Run
then
5 Rounds
20 Alternating KB Snatches 53/35
15 Weighted Sit-ups 20/14
then
1600 Meter Run
Warm-up
Min 0-10
High Skips 45 sec
Side shuffle with arm swing 45 sec
walking High Kicks 45 sec
90/90 Wall Slides x10
Superman Flutter x1 min
Sot Press x10
Min 10-25
Overhead Squat Prep:
1/4
1/2
Full
Clean Prep
Pull-under
Hang Clean
Clean
Bench Prep
Puase on chest x5
Normal pace x5
Min 25-30
Briefing
30-60: The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Push Press (5-5-3-3-3+)
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
250m Row
20 Single Arm DB Push Press
20 Toes to Bar