STRENGTH
1a) Bench Press: 4 x 6-8 ea. Rest 60s.
1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s.
2) Take 5 minutes and get heart-rate for Metcon performing at “game speed” :
2 Rounds of:
6 Alt. DB Snatch
6 Squat Thrusts
Rest 90s.
METCON
AMRAP 7:
14 DB Snatch from the Floor alternating (50, 30)
7 Burpees
L3: (40, 20)
L2: (30, 15)
Beginner:
AMRAP 6:
10 Russian KBS (53, 35)
5 Burpees OR Squat Thrusts