OLYMPIC LIFTING
Every 1:30 x 5 sets:
Overhead Squat x 3 Reps
*Build to a moderate weight for the day
—REST 1:30—
Every 1:30 x 5 sets:
Power Snatch
Squat Snatch
*Build to 75% of 1 Rep Max Squat Snatch
METCON
“Rent”
3 rounds for time:
500/400 Meter Row or 1200/1000 Meter Echo Bike
40 Wallballs (20lbs-10ft/14lbs-9ft)
30 Alternating Dumbbell Snatches (50lbs/35lbs)
20 Toes-to-Bar
*TIME CAP – 22:00*
MODIFICATIONS
Toes-to-Bar
- Hanging Leg/Knee Raises
- V-Ups
- Sit Ups
