04/07/2021

Snatch (5×3 all heavy)
Metcon (Weight)
Strength
Primary: Overhead Squat
5 x 5; all heavy
– record heaviest OH Squat

Secondary:
4 Rounds x
8-12 Pendlay Row
10-15 Evil Wheel

Tertiary
4 Rounds x
6 Strict Chin Ups
12 Bentover Row
20 Bicep Curls

4 Rounds x
10-12 High Angle Bentover Row
15-20 Banded Pull Overs

EDT x 8 min
Bicep Curls
Shoulder Flye

Metcon (Calories)
Conditioning
Primary: Damper 10 Rowing
8 Rounds 1 min on, 1 min off
– max effort rows, record total calories

Secondary:
15 min x
200ft Farmer Carry
15 Burpees
30 Cal Ski Erg
15 Am KB Swings 70/55

Tertiary:
Run x 15 min