Weightlifting
For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
Every 60 seconds for 6 minutes (6 sets):
High-Hang Snatch (2 reps @ 50-70% of 1 RM)
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (1 rep @ 70-90% of 1 RM)
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Metcon
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
These should be high intensity, sprint sets.
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
These should be high intensity, sprint sets.