Metcon Prep:
3 Rounds of:
5 KBS
4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)
Rest 60s between rounds.
With a running clock in teams of 2:
0:00-10:00
200 Meter SPRINT or 250 Row
12 KBS (70, 53)
*One athlete completes a full round at a time
12:00-22:00
200 Meter SPRINT or 250m Row
6 Hang Squat Snatch (95, 65)
*One athlete completes a full round at a time
24:00-34:00
150 Ft. Farmer Carry Intervals, Heavy as form allows
*One athlete completes a full round at a time
Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)
L3: (53, 35) (75, 55)
L2: (45, 30) (65, 45)
L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)
Barbell Club meets at 9am!
