15 Mar, 2021
3.15.20
Metcon
In 12 mins complete:
90 sec/side OH Banded Distraction Then in remaining time cycle through:
15/10 Cal Row or 100m Run
10 Banded Y Raises
5 Hang Muscle Snatches
10 OH Squats
10 Slam Balls
90 sec/side OH Banded Distraction Then in remaining time cycle through:
15/10 Cal Row or 100m Run
10 Banded Y Raises
5 Hang Muscle Snatches
10 OH Squats
10 Slam Balls
Power Snatch + Hang Squat Snatch + Squat Snatch (Every 90 sec for 15 mins (10 rds): 1+1+1)
Complete the listed movements as a complex
Build to heavy complex
Snatch Lift Off (Weight)
Start with barbell on ground and with correct position lift bar from ground to just below the knee. Return to ground.
Complete 3 sets of:
5 reps with a 3 sec pause at the knees all at 110% of the previous complex
5 reps with a 3 sec pause at the knees all at 110% of the previous complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
3-6-9-12-15-18-etc…
OH Squat (95/65)
Bar Over Burpees (bar facing)
50 DUs / 100 Singles (after each round)
3-6-9-12-15-18-etc…
OH Squat (95/65)
Bar Over Burpees (bar facing)
50 DUs / 100 Singles (after each round)
