Wednesday 4/18/18

A. Skill

3 sets of:

10 single arm KB/DB Z press - heaviest possible

15 supine rows (barbell across rack)

5 sandbag get-ups (6L/6R)

:20 hip extension hold on GHD or partner spotted on bench

 

B. Metcon

Sport:

3 rounds for time of:

20 alternating DB snatches 50/35

60 double unders

20 CTB pull ups

 

Fitness:

3 rounds for time of:

20 alternating DB snatches 35/20

60 double unders / 120 single unders

20 pull ups

 

Life:

3 rounds for time of:

20 alternating DB snatches - choose load

120 single unders

20 ring rows