Skill/Strength:
Every 3 min for 4 rounds
1 Snatch Balance+2 Sec Hold+3 More Overhead Squats at 65% Snatch 1RM
Metcon:
AMRAP 14
Run 350m
10 Thrusters 95/65lbs
10 Bar Facing Burpees
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Pauly VanderKelen
Sandbag Cleans Over the Shoulder: 10 reps @ 100, 150, & 200# with a 10 cal Echo Bike in between sets.
3x8 Overhead Tricep Extension with a 115# barbell alternating with a 1 minute Plank and 3x12 (8-4) 45° Incline Arm Curl with 40# dumbbells / 3x12 Rope Tricep Pushdown @ 65# alternating with 3x12 Preacher Curl with 40# dumbbells / 3x12 Hammer Curl with 30# dumbbells.
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