Warm-up
Partner up:
bike and wall sit
Accumulate 50 cal on the bike
Switch every 5 cals
While one partner bikes, other holds wall sit
bike and wall sit
Accumulate 50 cal on the bike
Switch every 5 cals
While one partner bikes, other holds wall sit
Lift
Overhead squat and Snatch
A- oh squat
3 x 4 add gradual weight
B- snatch
2×2 light weight
5x 1 add weight each round
A- oh squat
3 x 4 add gradual weight
B- snatch
2×2 light weight
5x 1 add weight each round
Metcon
10 amrap
10 overhead squat
10 lunge walk
10 snatch
10 overhead squat
10 lunge walk
10 snatch