24
07 '19
Strength
E2M10M
5 power snatch @50% of 1RM
*Touch and go, no drops
METCON
For time:
10 shuttle runs 20ft
21 overhead squats 95/65
12 shuttle runs 20ft
15 overhead squats 115/85
14 shuttle runs 20ft
9 overhead squats 135/95
16 shuttle runs 20ft
6 overhead squats 155/105
18 shuttle runs 20ft
3 overhead squats 165/115
20 shuttle runs 20ft
1 overhead squat 175/120
Firebreathers
95/65 115/85 135/95 155/105 185/125 205/135
Lite
45/35 65/55 85/60 95/65 105/75 115/85
BURN
For time:
1600m run
Rest 2min
800m run
Rest 2min
400m run
Rest 2min
200m run
Rest 2min
100m run
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip cleans 5×5
Gymnastics
3 sets
max free standing shoulder taps
Core
20 over the kettlebell L-sit leg raises
