Strength & Conditioning
6x 1 snatch (pause at the knee) + 1 snatch
3 rounds not for time: 10 glute ham raises, 10 leg extensions, 10 hamstring curls
MetCon
4 min amrap: 100m farmer carry (your choice, heavy), ME DU
Rest 2 minute, repeat
Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row
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