170801
Warm-up
Warm-up
coach led
Warm-up
prep: bicep openers, palms up ohs drill (pvc)
Metcon
Metcon (Time)
10 RFT
2 snatches (65%)
3 burpees
6 t2b
2 snatches (65%)
3 burpees
6 t2b
10 minute cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
400m run
10 deadlifts (55%)
10 box jumps (30/24)
10 hspu
400m run
10 deadlifts (55%)
10 box jumps (30/24)
10 hspu
Optional Additional Conditioning
Incline Dumbbell Bench Press (3×5)
Weighted Pull-ups (6×3)
Mobility and Recovery