07/30/2020
Snatch (10 min to build to a Heavy Snatch)
Metcon (Time)
5 Rounds For Time:
9 Power Snatch – 115/75
20 Alternating Back Rack Reverse Lunge
9 Power Snatch – 115/75
20 Alternating Back Rack Reverse Lunge
Accessory
Metcon
Accessory Strength
A)
4-5 Rounds x
10-15 Sumo Deadlift
10-15 GHD Back Extension
A)
4-5 Rounds x
10-15 Sumo Deadlift
10-15 GHD Back Extension
B)
4-5 Rounds x
8-12 per side Bulgarian Split Lunge
8-12 Barbell Hip Thruster
Metcon
Accessory Conditioning
A)
Assault Bike: x 5 rounds
1 min Medium Pace
30 Sec Hard Pace
1 min Recover Pace
A)
Assault Bike: x 5 rounds
1 min Medium Pace
30 Sec Hard Pace
1 min Recover Pace
B)
EMOM x 12
min 1: Unbroken Wall Ball
min 2: Unbroken Wall Sit
Metcon
Accessory Competitor:
A)
10 min AMRAP
20 Heavy Wall Ball
15/12 Cal Assault Bike
9 Deadlift @ 275/175
A)
10 min AMRAP
20 Heavy Wall Ball
15/12 Cal Assault Bike
9 Deadlift @ 275/175
B)
Skill Practice x 12 min
Bar/Ring Muscle Up
