13
Apr
4/14
Unrated – U60
Warm-up
2:00 machine
16 single leg RDL (8 each)
2:00 machine
16 alternating DB snatch
2:00 machine
16 goblet squats
Strength
Farmer’s Carry (EMOM x 10 )
Minute 1: 100’ odd object or farmers carry
Minute 2: single arm bent over row 8/arm
Alternating movement until 10 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
20/15 cal bike
20 toes to bar
20/15 cal bike
20 deadlifts
20/15 cal bike
20 strict HSPU
20/15 cal bike
20 thrusters
Compete: 115/75 strict hspu
Performance: 95/65 Kipping hspu
Fitness: 75/55 push ups