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Components

Metcon

Deadlift

Metcon

Squat Snatch

Friday

A. CONDITIONING

Metcon (Time)

2 SETS
100 Cal Row or Bike
1600m Run
100 Cal Row or Bike

-Rest 5:00 b/t Sets- .

(Score is Time)

B. 60:00 GPP

Warm-up

EMOM x 9 MINUTES
Min 1 - :45 Bike
Min 2 - 8/8 DB Single-Leg RDL
Min 3 - :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK...
Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
Strict HSPU

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MIINUTES
2 TNG Power Snatch + 2 OHS

(Score is Load)

Squat Snatch (20x1)

EVERY :30 FOR 20 SETS
1 Squat Snatch (50-60% of 1RM)

(Score is Load)

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