Strength
Push press
5-5-3-3-3-1-1-1-1
*From the ground
METCON
For time:
21-15-9
Wall balls 20/14
Alternating dumbbell snatch 50/15
Lite/Beginners
For time:
21-15-9
Wall balls 14/10
Alternating dumbbell snatch 35/20
Note: This is meant to be a fast and intense workout. No pacing here, one speed and it’s pedal to the metal all out, nitrous on and no brakes. BOOM!!!
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip snatch 3×5
Gymnastics
Ring push ups 3×10
Core
Accumulate 1min of L-sit hold
METCON
25min AMRAP
1 hill run (300m)
6 power snatch 135/95
9 bar facing burpees
12 knees to elbows
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Split jerks 3×5
*Pause at the catch
Gymnastics
Ring muscle ups transitions 3×5
Core
50 weighted back extensions
