10.12.2020
Shoulder Press (3×12 65-70%)
Metcon (AMRAP – Rounds)
20 MIN EMOM
1. 100 m Run (Rx+) 200 M run
2. 10 Power Snatch 75/55 (rx+) 95/65
3. 10 Alt Leg Grabs and 30 Heel Taps
4. 10 Alt OH Lunges – same bar
5. 15 Sit ups (rx+) 20 Sit Ups
1. 100 m Run (Rx+) 200 M run
2. 10 Power Snatch 75/55 (rx+) 95/65
3. 10 Alt Leg Grabs and 30 Heel Taps
4. 10 Alt OH Lunges – same bar
5. 15 Sit ups (rx+) 20 Sit Ups
If you plan to participate in the lift off, please sign up in the gym or online.