Weightlifting
Building over the course of 10 sets, for 20 minutes (10 sets):
Snatch (1.1)
(rest 5-10 seconds between singles)
Build over the course of the 10 sets.
Build over the course of the 10 sets.
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
30 Air Squats
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
30 Air Squats
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups