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
