tim
Main – WOD
Warm-up
Metcon (No Measure)
Run/Row/AD – 3 Min
3 Rounds
KB Snatch X 10
Burpees X 5
Hollow Body Hold :30 on / :30 rest X3
Power Clean Warm Up / Mobility
Weightlifting
Power Clean (5X5 build. at least two sets heavier than monday)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10MIN @ 80% / Sustainable
Row 1000M
and then as many rounds as possible –
10 Wall Balls
10 Burpees
5 T2B
Rest 3 Min
Metcon (AMRAP – Rounds and Reps)
AMRAP 10MIN @ 80% / Sustainable
Row 1000M
and then as many rounds as possible –
10 Wall Balls
10 Burpees
5 T2B
Metcon (No Measure)
BONUS – Not for time…
50 Russian Twists [70/53]