04 Oct, 2020
10.4.20
Metcon
EMOM x 10 mins:
1. 21/16 Cal Row
2. Rest
1. 21/16 Cal Row
2. Rest
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Bicep Curls (95/65)
Upright Row
Front Rack Split Squats (each leg)
Strict Pull Ups
Bicep Curls (95/65)
Upright Row
Front Rack Split Squats (each leg)
Time Cap: 15 mins
Metcon (Time)
AQAP complete:
15-12-9-6
Hang Power Snatch (95/65)
OHS
(200m run after each set)
15-12-9-6
Hang Power Snatch (95/65)
OHS
(200m run after each set)
Then straight into
6-9-12-15
Hang Power Clean (95/65)
Front Squat
(200m run after each set)
That is 8 x 200m runs (1 mile in total)
Time Cap: 25 mins
Metcon
EMOM x 5 mins:
10 Alternating Single Leg V-Ups
10 Sec Hollow Hold
5 V-Ups / Hollow to Crunch
10 Alternating Single Leg V-Ups
10 Sec Hollow Hold
5 V-Ups / Hollow to Crunch