1. MetCon
14-Minute AMRAP
14 Push-ups
7 Hang Power Snatches* (95/65/40%)
14 Overhead Squats*
7 Hang Power Snatches*
*All Sets in this workout must be unbroken
Read More1. Positional Strength
5 Sets
5 Behind-the-Neck Sots Presses*
2. MetCon
11-Minute AMRAP FIT
1-3-5-…-(+3)
Lateral Burpees
Sumo-deadlift High-pulls (40% of 1 RM Clean)
1. RASCAL
FIT*
5 x 6-Minute Rounds
10 Sandbag Behind-the-neck Thrusters (R)**
100m Sandbag Bear Hug Run
Rest with Remaining Time in Each Round
*Go as Fast as You can Each Round.
**(R) = Wear a Ruck if you have one.
1. Stability Endurance
For Quality
30 DB/KB/Ruck Alternating Turkish Get Ups (Light)
10-Minute Time Cap
2. MetCon
8-Minute AMRAP
8 DB/KB Snatch (50/35/Heavy)
8 Box Jump-Overs (24/20/Low)
———2-Minute Rest———
8-Minute AMRAP
8 DB/KB Hang Clean and Jerk (50/35/Heavy)
8 Toes-to-bars