Fitness South Jersey

Skill

Metcon (No Measure)

Every 60 Seconds x 14 1 - 50' Handstand Walk* 2 - 10 Alt. DB Snatch, 50/35 *Practice here for any handstand walking that could come up in the Open. If you cannot handstand walk, walk around a box, shoulder shifts, shoulder taps. *No score for this.

Metcon (4 Rounds for reps)

4 Sets 3 Minute AMRAP @ 90% Effort 3 Hang Power Snatch, Ascending Weight 6 Burpee to 6" Target Rest 2 Minutes Each set have the weight ascend up! 1. 75/55 2. 115/75 3. 135/95 4. 155/105 Start from the top each round!

Extra Work

A.1: Banded Face Pulls (3x20; rest 1 minute)

A.2: 1-Arm Farmer's Carry (3x100'/side; rest 1-2 minutes)

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