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Metcon

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Workout

Sunday

Warm-up

DYNAMIC WARM-UP | 13:00
1 set:
200-meter run
12 single-arm BB deadlift (5/side)
25-ft KB farmers carry, left
25-ft KB farmers carry, right

1 set:
200-meter run
12 eye level swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right

1 set:
200-meter run
12 KB swings
25-ft KB front-rack carry, left
25-ft BB front-rack carry, right

Skill

On a 10:00 clock:
Handstand walk practice

Advanced athlete option: free standing handstand hold in a box or freestanding shoulder taps.
Intermediate athlete option: unbroken sets of 25 – 50 ft handstand walks.
Beginner option: handstand holds against the wall, attempting to handstand walk, partner-assisted handstand walk.

DB snatch set-up

Feet are in a squat-width stance.
DB placed between the feet.
Hips are lower than the shoulders.

2 sets:
6 DB snatch
25-ft DB overhead carry, right
25-ft DB overhead carry, left

Workout

Metcon (Time)

RX

5 rounds for time:
10 alternating DB snatches (50/70 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

Metcon (Time)

INTERMEDIATE

5 rounds for time:
10 alternating DB snatches (35/50 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

Metcon (Time)

BEGINNER

5 rounds for time:
10 alternating DB snatches (25/35 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

Stretch

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

Want to see some of these movements in action? Check out our .