METCON
AMRAP in 10 minutes of:
30 calorie row
20 handstand push-ups
10 lateral burpees over rower
Rest 10 minutes
AMRAP in 6 minutes of:
15 Chest to bar pull-ups
15 power snatches Rx 75/55 M55+ 65/45
ALTERNATE METCON
AMRAP in 8 minutes of:
30 calorie row
20 hand release push-ups or push-ups on a box
10 burpees
Rest 10 minutes
AMRAP in 4 minutes of:
15 ring rows
15 power snatches from power position
MIDLINE
2 sets of:
1:00 superman
12 back extensions
MOBILITY
2:00 each side twisted cross
2:00 box stretch
accumulate 2:00 passive bar hang
OPEN PREP COURSE TONIGHT AT 5:30 PM
This week’s topic is shoulder-to-overhead cycling, clean and jerk and thrusters