METCON

20min AMRAP

6 kettlebell hang snatch right 53/35
1 kettlebell turkish get up right 53/35
6 kettlebell hang snatch left 53/35
1 kettlebell turkish get up left 53/35
14/12 cals row

*The turkish get up is from the top, (after your last kettlebell snatch) down to the ground and then back up.

Note: It was nice knowing you!

Accessory work
Shoulder of steel
Arnold press 3×10

Weightlifting
30 PVC split jerks

Gymnastics
30 low rings muscle up transitions

Core
50 back extensions

Strength

Push press
3-3-3-3-3

*Build to max

METCON

6min AMRAP

35 single unders
10 shoulder to overhead 135/95

Weightlifting W8D1 (deload week)

Snatch
1-1-1-1-1-1-1

*No more than 85% of 1RM

Note: We’ll be testing our maxes next week so take it easy. Reset the body, focus on technique and good movement

Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10

Weightlifting
Barbell snatch balance 3×5

Gymnastics
Strict pull ups 3xmax

Core
50 GHD situps

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