11/12/19

Strength/Accessory
Teams of Three,
relay style DB Squat Snatch Ladder
3 Rounds
8 Reps 50/35lbs*
6 Reps 55/40lbs*
4 Reps 65/50lbs*
2 Reps 75/55lbs*

*One person goes all the way through before the next person goes, and each athlete will complete 3 rounds each. *Scaling the weight may be necessary – the first two DBs should allow athletes to do touch and go with the latter two being fairly challenging, but doable.

Metcon 
For Time with a partner,
with an 18 minute cap:
Open:
800m Run (400m Relay x 1 each)
36 Pull-ups
40 Handstand Push Ups
800m Run (400m Relay x 1 each)
24 Pull-ups
30 Deficit Handstand Push Ups 4/2″

Performance&Fitness: Push-ups then Db Press (to replace hspu)

*if time cap is reached add 1 second for every incomplete rep.

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