Tuesday March 13th

Tuesday March 13th

Warm-up
EMOM 10 minutes
1- Row 15/12 cals *
2- 8 wall balls
*never more than 45 sec of rowing
Weightlifting
Hang Snatch (5 x 1+1+1 )
1 high pull, below the knees
1 hang power, above the knees
1 hang squat , above the knees
Metcon
5 rounds for time (15min time cap)
25 lateral box step ups 20/16″
15 push jerks @ 115/80 *
30 air squats
15 deadlifts @ 115/80*
*Push jerk will dictate loading. Should be done in 2 sets or less in round one.