Warm-up:
MetCon:
AMRAP 20:
20 Wall Ball Throw 30/20#
800m Run
(Recover to 67% HR after each round)
Post total number of rounds and time per round to comments:
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Weightlifting: Work up to x1 @6 RPE (Repeat) 4-6% Fatigue
2 Hang Power Snatch + 1 Overhead Squat
ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Wide-Grip Bench Press
Assistance: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Ring Dip
MetCon:
AMRAP 20:
20 Kettlebell Swing (1.5/1 Pood)
400m Run
(Recover to 67% HR after each round)
Post total number of rounds and time per round to comments:
Optional Post Workout: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Exercise