04/27/2021
Warm-up
Pull Ups Skill x 10 min
Metcon (Time)
For Time:
75 Power Snatch @ 95/65
– each break down do this:
+3 Pull Ups
– so, 3 pull ups your first break, 6 pull ups for the second, 9 for the third…etc
75 Power Snatch @ 95/65
– each break down do this:
+3 Pull Ups
– so, 3 pull ups your first break, 6 pull ups for the second, 9 for the third…etc
Metcon (Weight)
Strength:
Primary – Pendlay Row
5 x 6-8, all Heavy
– record heaviest weight
Primary – Pendlay Row
5 x 6-8, all Heavy
– record heaviest weight
Secondary – Strict Pull Up
4 x 8-10
– between sets, do 15-20 GHD Sit Ups
Tertiary:
3 Rounds x
6 Chin Ups
12 Reverse Grip Bentover Row
20 DB Bicep Curls
10 min EDT
Upright Row
Banded or DB Pull Over
Metcon
Conditioning
Primary:
15 min x
50 Double Unders
100ft Sled Push
30 sec Ring Hold at top
100ft Sled Push
Primary:
15 min x
50 Double Unders
100ft Sled Push
30 sec Ring Hold at top
100ft Sled Push
Secondary:
10 x
30-60 sec HS Hold
rest 1:1
Tertiary
EMOM x 10
10 Ring Rows
10 AbMat Sit Ups
Tabata:
8 x 20 on /10 rest
Hollow Rocks or KB Pike Crunch
