13 May, 2021
5.13.21
Metcon
As a warmup perform an EMOM x 5 mins of:
1. 40 sec Alternating DB Hang Snatch
2. 100m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
1. 40 sec Alternating DB Hang Snatch
2. 100m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
Metcon (6 Rounds for reps)
EMOM x 36 mins:
1. 40 sec Alternating DB Hang Snatch
2. 200m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
6. Rest
1. 40 sec Alternating DB Hang Snatch
2. 200m Run
3. 40 sec Assault Bike / Row / Ski Erg
4. 40 sec DUs / Singles
5. 40 secs Feet on Bench Crunch
6. Rest
You can switch the DBs for a barbell and work with Hang Power Snatches (75/55).
Metcon
In Class Extras
Complete 2 sets of:
10/side Landmine Barbell Row
Rest 30 secs
12 Single Arm Prone Trap Raises
Rest 30 secs
45 secs/side Side Plank
Rest 1 min
Metcon
Optional Extra Work
Complete 4 sets of:
6 Close Grip 1&1/4 Bench Presses
Rest 20 secs
10 Deficit Pike Push Ups / Pike Push Ups
Rest 20 secs
Max(-1) Horizontal Ring Row (T2120)
Rest 90 secs
