03.18.22
Performance
Power Snatch (3 TNG Power Snatch EMOMx6:00)
Coach’s Notes: Keep the weight between 60-70% of 1RM
Fitness
Barbell Hip Thrust (6 Reps EMOMx6:00)
Performance
Metcon (2 Rounds for reps)
AMRAPx10:00
200m Run
12 Pull-ups
200m Run
12 Pull-ups
Rest 5:00
AMRAPx10:00
250m Row
6 Overhead Squats (135/95)
Coach’s Notes: Every completed 50m on the run and row count as a rep.
Fitness
Metcon (2 Rounds for reps)
AMRAPx10:00
200m Run
12 Ring Rows
200m Run
12 Ring Rows
Rest 5:00
AMRAPx10:00
250m Row
12 Kettlebell Swings
Afterparty
Metcon
2 Sets:
10 Pass Throughs
1:30 Bike
10 Pass Throughs
1:30 Bike