18 Jan, 2022
1.18.22
Metcon
For 10 mins cycle through:
50 Singles
10 Down Ups
10/side Half Get Ups
5/side OH Barbell Reverse Lunges
10 Hang Muscle Snatches
50 Singles
10 Down Ups
10/side Half Get Ups
5/side OH Barbell Reverse Lunges
10 Hang Muscle Snatches
Power Snatch (Weight)
Metcon (Time)
AQAP complete 7 rounds of:
12/9 Cal Assault Bike / 10 x 25ft Shuttle Run
5 Ring or Bar MUs / 8 C2B Pull Ups or Pull Ups / 14 Ring Rows
5 Power Cleans (225/155 – 165/115 – 95/65)
12/9 Cal Assault Bike / 10 x 25ft Shuttle Run
5 Ring or Bar MUs / 8 C2B Pull Ups or Pull Ups / 14 Ring Rows
5 Power Cleans (225/155 – 165/115 – 95/65)
Time Cap: 15 mins
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 30 secs for Max Reps Strict HSPUs
2. 30 secs Max Distance Handstand Walk
AQAP complete the following Runs:
800m – 400m – 800m
600m – 300m – 600m
400m – 200m – 400m
200m – 100m – 200m
(Rest as needed)
1. 50 DUs /100 Singles + 12 Power Snatches at 60% of your 1RM
2. 50 DUs /100 Singles + 10 Power Snatches at 70% of your 1RM
3. 50 DUs /100 Singles + 8 Power Snatches at 80% of your 1RM
4. 50 DUs /100 Singles + 6 Power Snatches at 85% of your 1RM