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Metcon

Metcon (Time)

3 x 1 K Row
use 2 minutes of rest between efforts looking at 4-6 minutes of work with 2 minutes of rest here repeatable is the name of the game dont over do it, practice pacing is the name of game. record times for each one.

Metcon (Time)

1 K Row

Metcon (Time)

1 K Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

10 S.Snatches 95/65

10 Hand Stand Push Ups

15/10 Cal Bike
sustainable pace on the bike, possible touch an go on the sqsnatches and kip the hspu to keep the HR elevated. if dealing with neck pain or any other ailments scale accordingly. looking for 4-7 rounds for this work out,

mod1: 10 Empty barbell power sn into ohs, 10 z presses with DBs, 10/5 cal bike

mod2: 10 Ssnatches at 65/45, box hspu, 10/5 cal bike