16
Power Snatch (EMOM x 10 of 5 Power Snatches)
Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)
25 Pull-Ups
50 Wall Ball Push Press (20/14)
100ft Single Dumbbell Walking Lunge (50/35)
25 Pull-Ups
50 Wall Ball Push Press (20/14)
NOTE – OPEN STARTS FRIDAY, GO EASY IF YOU DO NOT WANT TO BE SORE FOR THE OPEN.
Target time: 18-20 minutes
Time cap: 24 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate-high intensity. Muscle fatigue from Pull-ups/Wall Ball Push Press will become more complex as rounds progress, so athletes should focus on purposeful breathing and shared workload. Strategic reps and transitions will help keep the intensity up and maintain a steady workflow.
New movement! Wall Ball Push Press is sneaky tough so be ready for the surprised look on your athlete’s face.