CHOICES

PICK 1 STRENGTH AND 2 METCOMS

PICK 2 STRENGTH AND A RUN OR ROW,

IF PICKING SNATCH PICK ONLY 1 METCOM

1. 3 rounds SLOWLY of:

2. Strength 4 sets

3. Every 3 minutes, for 24 minutes (8 sets) of

Build in load over the course of the 8 sets, emphasizing good speed and mechanics

Metcon (AMRAP – Rounds and Reps)

1. Alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of

2. RUN 1 MILE OR ROW 10 MIN