06/02/2020

Metcon
10 min Skill Work: HSPU/HS Walk
– work for 10 minutes on increasing the difficulty of your movement or practicing the upper-end of your skill
Metcon (Weight)
Every 2 min x 6
2 Snatch Pull +
2 Muscle Snatch +
2 Power Snatch
– building AHAP
Snatch Pull (5 x 2-4; heavy)
Metcon (Time)
Option A:
"Hold the Line"
In teams of 3:

A/B/C Rotation x 2, 45 sec on/15 sec transition
Person A: Front Rack Hold @225/135
Person B: Sandbag Bear Hold
Person C: Farmer Hold w/ 70/55 KBs
– Each person does each station twice

…Then…

Share the Load
30 Sandbag over shoulder
40 Deadlift @ 225/155
50 KB Snatch @ 70/55 (scale as you need, but HEAVY)

…Then…

A/B/C Rotation x 2, 45 sec on/15 sec transition
Person A: Front Rack Hold @225/135
Person B: Sandbag Bear Hold
Person C: Farmer Hold w/ 70/55 KBs
– Each person does each station twice

…Then…

5 Rounds:
1 Rope Climb Each
100m Sprint (all together)

…Then…

400m Heavy Sled Push

This workout is meant to evoke feelings of weighted tension throughout the core as action builds and lines are drawn, followed by a punctuated bout of high intensity. After another attempt to regain order, I want high-demand individual action and teamwork buttressed together. For the end, the ultimate give-your-all effort to drive back the line of safety.

If you choose to do this workout, skip the snatch pulls and give yourself a solid 30 minutes to try it!

Metcon (Calories)
Option B:
Every 2 min x 8
30 sec Assault Bike
8 Burpees
15 Toes to Bar
– score by Cal