METCON and GYMNASTIC STRENGTH
Warm up
500 m row
2 rounds:
6 EB Muscle Snatch + OH Squat
6 EB Bent Over Rows
6 BB Behind the Neck Snatch Grip Press
6 Burpees
Snatch Complex
every 1:30 x 7 sets
1 Power snatch + 2 Overhead Squat
*increasing in weight
Birthday and Anniversary WOD
“Andre & Maddy”
Partner WOD
Amrap 16 mins
Partner 1:
34/30 Cal Row
Partner 2:
14 OH Squat (40/25 kg)
8 Lateral Burpee over bar
14 alt DB Snatch (22.5/15 kg)
Rotate when both of athlete finish the task
Score is total reps and cal