Row 500m (Easy Effort)
20 Standing Band Pull Aparts
20 Dislocates
20 Down Dog up dog 10
:30 Side Plank
1:00 Bent Knee or Hollow Body Hold
Then..
5 reps of each movement from Metcon.
Into 3 reps of each movements
Move Quickly!!!
Metcon
3 sets @60-70-80% Increase effort each round
20 wall balls
20 db snatch 50/35
20 / 15 cal machine (rotate)
20 t2b
20 burpees
Rest 1minute after round 1, 2 min after round 2
18-20 min cap
Then…
Snatch : 3.2.1.3.2.1 wave in remaining time
Ex: 3reps @ 95. 2reps @ 100. 1rep @105. And repeat. Increase weight if desired.
Sc: Power or Muscle or Sn DL high pull
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