03
12 '18
FL1
For time:
Run 5k
*Every 5min, stop and perform 10 push ups
FL2
5 rounds for time:
6 D-ball cleans 100/70
40 feet bear hug D-ball carry (20ft length)
03
12 '18
METCON
14min AMRAP
15 cals row or bike
15 toes to bar
15 power snatch 95/65
Lite/beginners
14min AMRAP
15 cals row
15 knee raises
15 kettlebell swings 53/35
Weightlifting W6D1
Power snatch
5×1
Snatch
5×1
Snatch pulls @110% of today’s max
3×2 drops allowed
Back squats
5×1
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of exercises of your choice
Weightlifting
5 sets
3 PVC pipe snatch balance 3 sec pause at bottom
Gymnastics
5 sets
3 negative pull up (3 sec down)
Core
3 sets
Ring L-sit support hold
