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) #workoutoftheday