09.12.22
Performance
3 Power Snatch + 3 Overhead Squat (1 Complex every 1:30 x 5 Sets)
Coach’s Notes: Start with a moderate weight and build only if technique is there.
Fitness
Metcon (Weight)
Complete 1 complex every 1:30 x 5 Sets:
8 American KBS directly into:
8 Goblet Reverse Lunges
Performance & Fitness
Metcon (3 Rounds for reps)
4 Sets:
AMRAPx2:00
2 Alternating Single Arm Devil’s Press (50/35)
25 Double-unders
*Add 2 Devil’s Press each round
Rest 1:00
Coach’s Notes: Start from the beginning each AMRAP. The Double-unders will stay the same each round.