17/08/18

Metcon

4 Rounds:

5min. AMRAP:
400m Run
immediately into this ladder;
3 Power Snatches + 3 Burpees,

6 Power Snatches + 6 Burpees...

9 + 9... And so on...

Rest 2min. after each round

Round 1 Snatch weight is 50%
Round 2 Snatch weight is 60%
Round 3 Snatch weight is 65%
Round 4 Snatch weight is 70%*

All numbers are based off of your personal max.

You only run once and then complete the rep scheme above.

RX+ is 3 snatches and 3 muscle ups with no ascending ladder. Just 3 and 3.

Accessory Work

Metcon (No Measure)

Pick one:
1.) 10 Rope Climbs (Legless for RX+)
2.) 400m Single Arm Farmer Carry kb
3.) 4 sets of max effort DB Skull Crushers