Weightlifting:
1 Push Press + 1 Push Jerk + 1 Split Jerk (1 Round every :90 for 6 Rounds)
Build to a max for the complex. Compare to 3/15.
Metcon:
AMRAP6
4 Bar Burpees (lateral)
2 Power Clean + Jerk (185#/125#)
4 Bar Burpees (lateral)
2 Power Clean + Jerk (185#/125#)
-rest 3 minutes between AMRAP 1 and 2.
AMRAP6
8 Bar Burpees (lateral)
4 Power Snatches (135#/95#)
4 Power Snatches (135#/95#)
Next Level:
6x400m Runs
Rest 3 minutes between efforts
Warm-up:
3 Rounds (not for time)
20 Shoulder Touches
15 Superman Rocks
10 Strict T2B
5 L-Sit Pullups
20 Shoulder Touches
15 Superman Rocks
10 Strict T2B
5 L-Sit Pullups
Metcon:
For Time:
100 Double Unders
75 AbMat Situps
50 Kettlebell Snatches (53#/35#)
25 Ring Dips
50 Kettlebell Snatches
75 AbMat Situps
100 Double Unders
100 Double Unders
75 AbMat Situps
50 Kettlebell Snatches (53#/35#)
25 Ring Dips
50 Kettlebell Snatches
75 AbMat Situps
100 Double Unders
For each set of 50 Snatches, complete 25 on your right THEN 25 on your left.
Next Level:
Strict Muscle Up (10×1)
