9/8/20
Metcon
Metcon (Time)
2 Rounds
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU
ADV RX as written
RX HSWalk = DB Bear Crawl and Bar MU = C2B
Optional Extra Strength Work
Metcon (Weight)
5 Sets for quality
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Metcon (Weight)
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)
Build to a Moderate High Hang Squat Snatch (pockets)
Metcon (Weight)
From Minutes 4:00-8:00:
Build to a Moderate Hang Squat Snatch (knees)
Build to a Moderate Hang Squat Snatch (knees)
Metcon (Weight)
From Minutes 8:00-12:00:
Build to a Low-Hang Squat Snatch (below knees, but not floor)
Build to a Low-Hang Squat Snatch (below knees, but not floor)
