Weightlifting:
1 Power Snatch + 1 OHS + 1 Hang Snatch (1 round every :90 x 7 rounds)
Metcon:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches + Overhead Squats (95#/65#)
*100m Run after every round.
Hang Power Snatches + Overhead Squats (95#/65#)
*100m Run after every round.
Complete 10 unbroken hang power snatches into 10 overhead squats, then run 100m. Complete 9 unbroken hang power snatches into 9 overhead squats, run 100m. Etc…
RX must be unbroken.
Weightlifting:
4 Rounds (not for time)
15 Unbroken DB Push Press
12 Unbroken DB Reverse Lunges
9 Unbroken DB Bent Over Rows
15 Unbroken DB Push Press
12 Unbroken DB Reverse Lunges
9 Unbroken DB Bent Over Rows
Each round must be completed unbroken, one movement directly into the next.
Lunges are 6/6 with weights at your side.
Lunges are 6/6 with weights at your side.
Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 HSPU
10 Box Jump Overs (24″/20″)
10 Cal Assault Bike
-rest :90 between rounds
10 KB Swings (70#/53#)
10 HSPU
10 Box Jump Overs (24″/20″)
10 Cal Assault Bike
-rest :90 between rounds
Score = Total Time, including rest.
