METCON
Warm up
400 m run
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
6 OH lunges
Overhead Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps at 73%
Set 2: 8 Reps at 78%
Set 3: 6 Reps at 83%
Set 4: 4 Reps at 88%
Set 5: 2 Reps at 92%
*bar may be taken from the rack
Conditioning
5 Rounds for time [Adv | Int | Basic]
200 m run
10 lateral burpees over var | stepping | burpees
3 Snatch [65/40 kg | 45/30 kg| empty bar]
Time cap 18 mins