METCON

14min AMRAP

15 cals row or bike
15 toes to bar
15 power snatch 95/65

Lite/beginners

14min AMRAP

15 cals row
15 knee raises
15 kettlebell swings 53/35

Weightlifting W6D1

Power snatch
5×1

Snatch
5×1

Snatch pulls @110% of today’s max
3×2 drops allowed

Back squats
5×1

Accessory work

Shoulder of steel
Crossover symmetry
3 sets of exercises of your choice

Weightlifting
5 sets
3 PVC pipe snatch balance 3 sec pause at bottom

Gymnastics
5 sets
3 negative pull up (3 sec down)

Core
3 sets
Ring L-sit support hold

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