Strength:
Snatch (5 Power clean for beginners every 90sec)
Every 1:30 min for 10 rounds
1 Snatch, power or squat
Increase weight through the rounds, don’t exceed 85%
Metcon
For Time
800m run
30 Hand release push-ups
400m run
20 Hand release push-ups
200m run
10 Hand release push-ups
then
Take 4 mins to find 2RM Snatch (Power clean for beginners)
Your 4 min starts when you finish the 10 push-ups
Starting weight can be set up
L1: Ring Push-ups
L2: RX
L3: Push-ups
L4: Push-ups on knees
CF Basic
Skill
Push ups
Wallballs
Metocn
For Time
In teams of 2 (or 3)
350m run together
30 push-ups, share the reps. (Start when the whole team has returned from the run)
350m run
25 push-ups
350m run
20 push-ups
then
6 min amrap wallballs 6/4kg
When push ups being done, the teammate must hold the wallball overhead for reps to count
Scale push ups to: knee push ups- hands on box push ups
350m: Ut genom terrasporten, nedför bryggan och spring åt höger tills du kommer till den asfalterade cykelbanan som går genom parken. (Där glasskiosken står)
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