MetCon
“Sanka, Ya Dead?…”
In teams of 2, complete as many rounds and reps as possible in 10 min of:
100m Sandball Bear Hug Walk 40/30
100 Double Unders
100 Hand-Release Push Ups
-Rest 5 min-
In teams of 2, complete as many rounds and reps as possible in 10 min of:
50m Single-Arm Kettlebell Front-Racked Carry 70/53*
50 Burpee Box Jump Overs 24/20
50 V-Ups
*each partner must complete the carry before proceeding to the next movement
-Rest 5 min-
In teams of 2, complete as many rounds and reps as possible in 10 min of:
25 cal Bike/Row
25 Man-Makers 45/25
25 Chest-to-Bar Pull Ups
“…Yeah Mon…I’m Dead.”
Barbell
7 Sets of:
3-Position Clean then Jerk
Focus on technique. Build to moderate-heavy.
5 Sets of:
Overhead Squats x 2 @ 70-80% @ tempo of 32X1
(3 second descent, 2 second pause at bottom, Xplode up, 1 second pause at top before next rep)