04/22/2021
Metcon (Time)
For Time:
15-12-9-6-3
Hang Power Snatch @ 115/75 (light)
Bar-Facing Burpee
15-12-9-6-3
Hang Power Snatch @ 115/75 (light)
Bar-Facing Burpee
Metcon
Strength:
Primary – Assault Bike
EMOM x 10
12/8 Cal
Primary – Assault Bike
EMOM x 10
12/8 Cal
Secondary – Rowing
4 x 500m Sprint, rest 2 min
Tertiary – Stretch
Metcon
Conditioning:
Primary:
14 min EDT
Back Squat @ BW (or medium wt)
Strict Pull Up (quality reps)
Primary:
14 min EDT
Back Squat @ BW (or medium wt)
Strict Pull Up (quality reps)
Secondary:
EMOM x 10
5-10 Bench Press, moderately heavy
Tertiary:
Tabata – 8 x 20 on / 10 off
Ring Row