METCON
Warm up
500 m of row
2 Rounds:
12 Calf raises
6/6 Single arm DB Thruster
6 Down ups
2 Muscle Snatch + 2 Snatch balance + 2 OHS
Squat Snatch
4-4-4-3-3-3-2-2 (touch and Go)
50-55-60-65-70-75-80-85%
Conditioning
3 Rounds For Time:
500/450 m row
10 thrusters (40/25 kg | 30/20 kg | empty bar)
10 Burpees to plate
Time Cap 12 mins
Gymnastic Strength
warm up
2 round
10 superman pulse
5/5 single arm ring row
10 scapula pull up
set 1
4set
8 head banger
superset 2
8 landmine row
10 bulgarian ring row
superset 3
8/8 kb gorila row
15 db shrugs
10/10 concetration curl