6.3.22
Metcon
Complete 3 sets of:
30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down
30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down
Metcon (Time)
AQAP complete:
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)
Time Cap: 15 mins
Metcon
10 mins Transition: Split Jerk from rack
Complete 3-5 Split Jerks with 3 Jerk Dips before each Split Jerk. Focus on keeping the weight in the middle of your foot, not leaning forward.
Front Squat + Split Jerk (In a 15 min window build to a heavy 3+1)
Perform the listed movements as a complex
Everything is from the rack
Metcon
Optional Extra Work
Complete 3 sets of:
800m Ski Erg
1000m Assault Bike
800m Run
Rest 3 mins