WARMUP
3 Turkish Getups/side
Snatch Progression
STRENGTH/SKILL
Snatch x 3
Floor Press x 6
OH Pallof Press 30 sec/side
3 cycles
Snatch: 75x3, 75x3, 95x3, 95x4
Floor Press: 95x6, 115x6, 135x6 METCON A.M.
500M Row
40 Wallball Shots
30 Knees to Elbow
20 Situps
10 Pullups
500M SkiErg
11:10
additional workout:
Ski Erg 20:40 x 5
(555m total)
11:10
additional workout:
Ski Erg 20:40 x 5
(555m total)
METCON P.M.
3 rounds: (Rest 8min after round 1, Rest 10min after round 2)
6 Tire Flips
20 KB swings (53#)
30 calories on Airdyne
2:44, 3:10, 4:00
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