10
Jan
Explain this Better
Regular class | Challengers |
SKILL – Snatch | SKILL- Dumbbell Snatch/Wall Ball |
STRENGTH | STRENGTH |
Hang Snatch Hang Snatch: 2-2-2-2-2 then, 3-3-3 Snatch Grip DL |
6 Rounds: 10 Dumbbell Snatches / 10 Box Jumps |
Scale Box Jumps to Step Ups if you need to. | |
Try to increase DB weight each 2 rounds. | |
METCON | METCON |
For Time: | For Time: |
20 Wall Balls | 20 Wall Balls |
15 Burpee Box Jump Overs | 15 Burpees |
20 Wall Balls | 20 Wall Balls |
12 Burpee Box Jump Overs | 12 Burpees |
20 Wall balls | 20 Wall balls |
9 Burpee Box Jump Overs | 9 Burpees |
20 Wall Balls | 20 Wall Balls |
6 Burpee Box Jump Overs | 6 Burpees |
20 Wall Balls | 20 Wall Balls |
3 Burpee Box Jump Overs | 3 Burpees |
L1: 20/14 (30 Wall Balls), 24″/20″ | Scale Burpees to 5 each round if needed |
L2: 20/14, 24″/20″ | Wall Balls (10/6) |
L3: 14/10, 24″/20″ Step overs |