10012019
Skill
Rope Climb (2-2-2-2-2)
10 Hi Hang Snatch 45/33. Skill practice between sets
Rope Get Up (3-3-3-3-3)
Lower yourself down to the ground with the rope and then pull back up hanging from the rope while completing a knee tuck.
15 banded squats between
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
200 meter run
15 Power Cleans 95/65
15 Burpees over barbell
200 meter run
15 Power Cleans 95/65
15 Burpees over barbell
200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
200 meter run
15 Hang Power Cleans (feel good weight)
15 Burpees over barbell
200 meter run
15 Hang Power Cleans (feel good weight)
15 Burpees over barbell
200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.