Strength & Conditioning
Every 2 minutes for 12 minutes (6 rounds): 2 snatch high pulls + 2 squat snatches
5x10t weighted step ups (20” box, building)
MetCon
7 min amrap: 100 wall balls, max effort pull ups (dont rip!!!)
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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