Take 15 minutes and work up to a heavy
- 3 x Overhead Squats
Then take 15 minutes and work up to a heavy complex of
- 3 x Squat Snatch
Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round
- 7 x Thrusters @ 75lbs
- 7 x Pullups
- 7 x Burpees
Rest until recovered then EMOM until failure
- 7 x Thursters @ 65lbs
- 7 x Toes to Bar
- 7 x Burpees
Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.