27
05 '19
METCON
For time:
1000m row
then
3 rounds
75 double unders
12 dumbbell hang power cleans 50/35
9 dumbbell step overs 50/35 24/20
then
1000m row
Lite/beginners
For time:
500m row
then
3 rounds
75 single unders
12 dumbbell hang power cleans 35/20
9 box step overs 24/20
then
500m row
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
5 snatch balance
5 sot press
Gymnastics
Accumulate 90sec of front planche
Core
3 rounds
10 GHD sit ups
15 toes to bar
