STRENGTH/SKILL
Fitness
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
OR
Performance
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep + 1 Overhead Squat @ 3211
then…
Every 90 seconds, for 12 minutes (8 sets), complete:
High Hang Snatch + hang Snatch @ 75% of 1-RM
METCON
FITNESS
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row
OR
PERFORMANCE
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chin-over-the-Bar Pull Ups x 10 reps
Run 200 Meters
*Try to keep all of your times consistent