170504
Warm-up
Warm-up
coach led
Strength
Back Squat (5×1)
Metcon
Metcon (Weight)
E2MOM 16 (8 sets)
3 hang pulls
2 hang power snatch
3 hang pulls
2 hang power snatch
Build to a heavy set for the complex.
Start at 55% of snatch.
Start at 55% of snatch.
Metcon
Metcon (Time)
21-15-9-15-21
s2oh (65% of shoulder press)
double unders
s2oh (65% of shoulder press)
double unders
Cashout
2 Minute Max Burpees (AMRAP – Reps)
max burpees in 2 minutes
Mobility and Recovery
Warm-up
coach led
Start at 60% and build.