Strength:
12min build up load for an RM1 Cluster
Metcon:
For time:
200m Sandbag Carry (#75/45)
50 Situps
40 Box Jumps
30 DB S2OH (#22.5/15,x2)
20 DB Front Lunges (#22.5/15,x2)
10 Bar Muscle-ups
200m Sandbag Carry (#75/45)
Weightlifting:
Muscle Snatch + OHS
(2+2) @ 60% x 4
Hang Power Snatch + OHS
(1+1+2) @ 60% x 4
Box Snatch + OHS
(2+2) @ 70% x 4
Pause Snatch Pull
2 @ 120% x 4