181002
Skill
Front Squat (2×4 @ 75%, 2×3 @ 80%, 2×2 @ 85%)
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
*
2 hang power snatch
2 T2B or GHD sit-up
4
4
6
6
**
8
8
10
10
12
12
***
…etc
*
2 hang power snatch
2 T2B or GHD sit-up
4
4
6
6
**
8
8
10
10
12
12
***
…etc
L1: 45/35 or DB (R+L=1)
L2: 95/65
L3: *95/65, **115/85, ***135/95, ****155/115, *****165/125
*Every 3 rounds, weight increases.
Rest 5 -10 min
50 calorie assault bike (Time)
for time