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Components

Metcon

Snatch Grip Deadlift

Snatch Balance

Settings

Workout

Monday

A. CONDITIONING

Metcon (3 Rounds for distance)

3 SETS
5:00 Ski
5:00 Bike
5:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.

B. 60:00 GPP

Warm-up

AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats

Into…

3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

Cool Down

FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3x7)

1. 3x7
Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3x5 (non-heave))

2. 3x5
Non-Heaving Snatch Balance

Snatch Balance (3x3 (heave))

3. 3x3
Heaving Snatch Balance

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